Manual Hammer 4120 Ellyptech CT3 (page 13 of 21) (English, Dutch)

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Trainingshandleiding

Training manual

Trainen op de crosstrainer is een ideale training om de

belangrijke spiergroepen te trainen en te werken aan uw

conditie.

Algemene tips voor het trainen

 Train nooit direct na een maaltijd.

 Mits mogelijk, train dan zoveel mogelijk met

hartslagmeting

 Begin elke training met korte een warming-up en

het rekken van een de spieren.

 Bouw een training altijd langzaam af. Stop nooit

abrupt met trainen.

 Eindig elke training met een aantal

rekoefeningen.

7.1 Trainingsfrequentie

Om op lange termijn uw conditie en uw fysieke fitheid te

verbeteren, raden wij u aan om ten minste 3 maal per

week te trainen. Dit is de gemiddelde trainingsfrequentie

waarmee een volwassene op lange termijn een goede

conditie opbouwt en vet verbrandt. Als uw conditie

verbetert, kunt u ook dagelijks trainen. Het is met name

belangrijk dat u met regelmatig traint met gelijkmatige

intervallen tussen elkaar opeenvolgende trainingen

7.2 Trainingsintensiteit

Plan uw training zorgvuldig. De trainingsintensiteit zou

langzaam opgebouwd moeten worden zodat er geen

vermoeidheid van spieren of vermoeidheid van uw

motorische systeem optreedt.

7.3 Hartslag Training

Zorg ervoor dat uw hartslag binnen het aerobe bereik

blijft als u traint met hartslagmeting. Verbetering van uw

resultaat op duurtraining kan worden behaald door lange

trainingen te doen binnen het aerobe bereik.

U kunt het aerobe bereik vinden in het 'target harstslag

diagram' of door op andere hartslagdiagrammen uw

bereik op te zoeken.

U zou 80% van uw trainingstijd binnen het aerobe bereik

moeten completeren (dat is tot 75% van uw maximale

hartslag).

In de overgebleven 20% van de trainingstijd kunt u

piekbelastingen implementeren om de aerobe

bovengrens te verhogen. Met het behaalde

trainingsresultaat kunt u later beter presteren bij dezelfde

hartslag. Dit betekent dat uw conditie verbeterd is.

Als u reeds ervaring heeft met hartslag trainingen, kunt u

uw gewenste hartslagzone aanpassen naar uw eigen

waarden.

Training with the

Crosstrainer

is an ideal movement

trai

ning for

strengthening

important muscle groups and

the

cardio-circulatory

system.

General notes

for

Training

 Never train immediately after a meal.



possible, orient training to pulse

rate.

 Do muscle warm-ups before starting training

by loosening or stretching

exercises.

 When

finishing

training, please reduce

speed.

Never abruptly end

training.

 Do some stretching exercises when

finished training.

7.1 Training frequency

To improve physical fitness and to enhance condition

over the long term, we

recommend

training at

least

three

times a week. This is the average training

frequen

cy for an adult in order to obtain long-term condition

success

or high fat burning. As your fitness

level

incre

ases, you can also train

daily.

It is particularly

important

to train at regular intervals.

7.2 Training intensity

Carefully

structure

your training. Training intensity should

increased

gradually, so that no fatigue phenomena of

the musculature or the locomotion system

occurs.

7.3 Heartrate oriantated training

For your personal pulse zone it is

recommended

that

aerobic training range be chosen.

Performance

increa

ses in the

endurance

range are

principally

achieved by

long training units in the aerobic

range.

Find this zone in the target pulse diagram or

orient

yourself on the pulse programs. You should complete

% of your training time in this aerobic range (up to 75 %

of your maximum pulse).

In the remaining 20 % of the time, you can

incorpora

te 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; this means an improvement in your physical

shape.

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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How and where to find out the above belt and buy it. Submitted on 27-8-2021 at 09:18
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Hammer 4120 Ellyptech CT3 Manual

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