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7.
T
rainingshandleiding
7.
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.
Training with the Ergometer is an ideal movement training for
strengthening
important muscle groups and the cardio-circula
-
tory
system.
General notes
for
Training
Never train immediately after a meal.
If
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
Trainingsfrequentie
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 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 at regular intervals.
Om op lange termijn uw conditie te verbeteren 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
regelmatige 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.
7.2 Training
intensity
Carefully
structure
your training. Training intensity should
be
increased
gradually, so that no fatigue phenomena of the
mus
-
culature or the locomotion system
occurs.
RPM
Voor een objectieve duurtraining is het aanbevolen om
een lage trapweerstand te selecteren en op hogere RPM
(rotaties per minuut) te trainen. Zorg ervoor dat de
RPM hoger is dan 80 RPM en lager dan 100.
RPM
In terms of objective
endurance
training it is
recommended
in principle to select a lower step
resistance
and to train at
a
higher rpm [revolutions per minute). Ensure that
the
rpm is higher than 80 RPM but does not exceed
100.
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 of trainings/fitnessprogramma aanpassen
naar uw eigen waarden.
7.3 Heartrate oriantated
training
For your personal pulse zone it is
recommended
that
an aerobic training range be chosen.
Performance
increases
in the
endurance
range are
principal
-
ly
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 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; this means an improvement in 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.
22
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