Manual Finnlo 3708 Aquon Competition (page 16 of 24) (English, Dutch)

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7.3.6 Intervalmodus

U kunt kiezen tussen een intervalmodus 20/10 of 10/10.

Het verschil is de verhouding tussen trainingstijd en pauze. In

de 20/10 modus traint u 20s en heeft u een pauze van 10s,

bij 10/10 traint u 10s en heeft u een pauze van 10s.

Druk op de SELECT-knop om 20/10 of 10/10 te kiezen.

Zodra u begint te roeien, begint uw training en tellen alle waarden

omhoog. Een golfsymbool geeft het trainingsinterval aan, het pau-

zeteken geeft de pauze aan.

Druk op de STOP-knop om de training te beëindigen. Om uw trai-

ning voort te zetten, begint u opnieuw te roeien.

8. Handleiding training

Trainen met de roeimachine is een ideale oefening om belangrij-

ke spiergroepen en het cardiovasculaire systeem te versterken.

Algemene informatie over de training

8.1 Frequentie van de training

Om uw lichamelijke conditie op lange termijn te verbeteren,

raden wij u aan om minstens drie keer per week te trainen.

Dit is de gemiddelde trainingsfrequentie voor een volwassene

om na langere tijd een betere conditie te krijgen en een hogere

vetverbranding te creëren. Met het toenemen van uw conditie

kunt u ook dagelijks gaan trainen. Training met regelmatige tus-

senpozen is bijzonder belangrijk.

8.2 Intensiteit van de training

Bouw uw training zorgvuldig op. De trainingsintensiteit moet

langzaam worden verhoogd om vermoeidheid van de spieren en

het bewegingsapparaat te voorkomen.

8.3 Pulsgeoriënteerde training

Het wordt aanbevolen om een "aeroob trainingsgebied" te

kiezen voor uw individuele pulszone. Prestatieverbeteringen in

het uithoudingsbereik worden voornamelijk bereikt door lange

trainingssessies in het aerobe bereik.

Neem deze zone uit het doelpulsdiagram of volg de pulsprogram-

ma's. U moet minstens 80% van uw trainingstijd in dit aerobe

bereik doorbrengen (tot 75% van uw maximale puls).

In de resterende 20% van de tijd kunt u belastingspieken inbouwen

om uw aerobe drempel naar boven te brengen. Door het succes

van de training kunt u later met dezelfde puls een hoger prestatie-

vermogen bereiken, wat een conditieverbetering betekent.

Als u al ervaring hebt met een pulsgeoriënteerde training,

dan kunt u de gewenste pulszone aanpassen aan uw specifieke

trainingsplan of fitnessniveau.

7.3.6 Interval Program

You can choose between a 20/10 or 10/10 Interval Program.

The difference is the workout time. The 20/10 will give you

a 20 seconds workout time and 10s rest. The 10/10 will give you

a 10s workout time and a 10s rest.

Press Select to choose 20/10 or 10/10.

When users take stroke and hear beep, the workout starts.

All values start counting. The display shows the pause symbolf for

the rest and a wave symbol for th workout period.

Press Enter/Stop button to finish workout and all value stop

counting. Or long press stop button to restart the meter.

8. Training manual

Exercising with this rower enables a perfect movement training

for strengthening important muscle groups and the cardio-

circulatory system.

General notes for Training

8.1 Training frequency

To improve physical fitness and to enhance long term condition,

we recommend to train at least three times a week. This is the

average training frequency for an adult in order to obtain long-

term condition success or high fat burning. As your fitness level

increases, you can also train daily. It is particularly important to

train in regular intervals.

8.2 Training intensity

Carefully structure your training. Training intensity should be

increased gradually, so that no fatigue phenomenon of the mus-

culature or the locomotion system occurs.

8.3 Heartrate orientated training

For your personal pulse zone it is recommended that an aerobic

training range is chosen. Performance increases in the endur-

ance range are principally achieved by long training units in the

aerobic range.

Find this zone in the target pulse diagram or be guieded by the

pulse programs. You should complete 80 % of your training

time in this aerobic range (up to 75 % of your maximum pulse).

In the remaining 20% of the time, you can incorporate load peaks,

in order to shift your aerobic threshold upwards. With the resulting

training success you can then later produce higher performance

at the same pulse, meaning an improvement of your physical shape.

If you already have some experience in pulse-controlled training,

you can match your desired pulse zone to your special training

plan or fitness status.

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Finnlo 3708 Aquon Competition Manual

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