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6. Trainingshandleiding
6. 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
Crosstrainer
is an ideal movement
trai
-
ning for
strengthening
important muscle groups and
the
cardio-circulatory
system.
General notes
ior
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.
6.1 Trainingsfrequentie
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.
6.1 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.
6.2 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.
6.2 Training intensity
Carefully
structure
your training. Training intensity should
be
increased
gradually, so that no fatigue phenomena of
the musculature 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 80RPM en lager dan 100.
RPM
In terms of objective
endurance
training it is
recommen
-
ded 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.
6.3 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.
6.3 Heartrate oriantated training
For your personal pulse zone it is
recommended
that
an
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
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
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.
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.
14
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