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Hammer 4191 Ellyptech CT6 Manual

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Wanneer uw conditie verbeterd is, is een hogere
trainingsintensiteit vereist om de hartslag binnen het
trainingsbereik te krijgen. U heeft namelijk een betere
conditie. U kunt uw verbeterde conditie monitoren door uw
Fitness score te laten uitrekenen en bij te houden (F1 - F6).
Berekening van de trainingshartslag:
220 hartslagen per minuut minus leeftijd = individuele
maximale hartslag (100%).
Trainingshartslag
Ondergrens: (220 - leeftijd) x 0,70
Bovengrens: (220 - leeftijd) x 0,85
6.5 Trainingsduur
Iedere trainingseenheid bestaat idealiter uit een warming-
up, een trainingsfase en een cooling down om blessures te
voorkomen.
Warming-up:
5 to 10 minuten langzaam fietsen.
Training:
15 to 40 minuten intensief fietsen, maar niet meer dan de
bovengrens zoals hierboven te berekenen.
Cooling down:
5 tot 10 minuten langzaam fietsen.
Stop direct met trainen als u zich onwel voelt of als zich
andere symptomen van oververmoeidheid voordoen.
Verandering van de stofwisseling tijdens de training:
In de eerste 10 minuten van een duurtraining verbruikt
ons lichaam glycogeen (suikers) dat opgeslagen is in de
spieren.
Na ca. 10 minuten wordt ook vet verbrand.
Na 30-40 minuten wordt het vetverbrandings-
metabolisme geactiveerd en wordt vet de
belangrijkste bron van energie.
When condition has improved, higher intensity of
trai
-
ning is required in order for the pulse rate to reach
the
.training zone"; that is, the organism is capable of higher
performance. You
will
recognize the result of improved
condition in a higher fitness score [F1
-
F6).
Calculation
of
the training
/
working
pulse:
220
pulse beats per minute minus age = personal,
maxi
-
mum heart rate [100 %).
Training
pulse
Lower
limit:
Upper
limit:
[220
-
age)
x
0.70
[220
-
age)
x
0.85
6.5 Trainings duration
Every
training unit should
ideally
consist of a warm-up
phase, a training phase, and a
cool-down
phase in
order
to prevent injuries.
Warm-up:
5 to 10 also slow cycling.
Training:
15 to 40 minutes of intensive or not overtaxing training
at the intensity mentioned above.
Cool-down:
5 to 10 minutes of slow cycling.
Stop training immediately
if
you feel
unwell
or
if
any
signs
of overexertion
occur.
Alterations
of
metabolie
aetivity during
training:
•
In the first 10 minutes of
endurance performance
our bodies consume the
sugars
stored in
our
muscles. Glycogen:
•
After about 10 minutes fat is burned in addition.
•
After 30
-
40 minutes fat metabolism is activa
ted, then the body's fat is the main source of
energy.
16
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