Manual Hammer 4850 Cardio T2 (page 14 of 22) (Dutch)

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7. Trainingshandleiding

7. Training manual

Trainen met de hometrainer is een ideale oefening om

grote spiergroepen en het cardiovasculaire systeem te

versterken.

Algemene informatie over de training

 Train nooit direct na een maaltijd.

 Train met hartslagmeting indien mogelijk.

 Warm uw spieren op voor het trainen door rek- en

stretchoefeningen uit te voeren.

 Verlaag de snelheid voordat u stopt met trainen. Stop

nooit abrupt met trainen.

 Doe enkele stretchoefeningen na de training

7.1 Trainingsfrequentie

Om uw lichamelijke conditie op lange termijn te verbeteren,

raden wij een training aan van minimaal drie keer per week.

Dit is de gemiddelde frequentie voor een volwassene om op

lange termijn de conditie te verbeteren of vet te verbranden.

Wanneer uw fitnessniveau verbetert, kunt u ook dagelijks trai-

nen. Het is met name belangrijk met regelmaat te trainen.

7.2 Trainingsinstensiteit

Bouw uw trainingsschema zorgvuldig op. De intensiteit van

uw training dient geleidelijk opgevoerd te worden, zodat geen

vermoeidheid van de spieren of motoriek optreedt.

Omwentelingen (RPM)

In termen van een doelgerichte training voor verbetering

van uithoudingsvermogen is het aangeraden met een lagere

weerstand en een hogere RPM (toeren per minuut) te trainen.

Zorg ervoor dat de RPM hoger dan 80 maar niet hoger dan

100 is.

7.3 Training met hartslagmeting

Voor uw persoonlijke hartslagzone is het aangeraden een

aerobic trainingsbereik te kiezen. Verbetering van prestaties

met betrekking tot uithoudingsvermogen is haalbaar door lange

trainingsessies in een aerobic trainingsbereik.

Zoek deze hartslagzone op in de doelhartslag diagram of

informeer uzelf over hartslagprogramma‘s. U dient 80% van

uw training in aerobics trainingsbereik te doen (tot 75% van uw

maximale hartslag).

De overige 20% van de tijd kunt u invullen met vermogens-

hoogtepunten om uw aerobic drempels te verhogen. Met de

resulterende trainingssuccessen kunt u later hogere prestaties

met dezelfde hartslag bereiken; dit betekent een verbetering in

uw fysieke gesteldheid.

Wanneer u reeds ervaren bent met een hartslag-gecontro-

leerde training, dan kunt u uw gewenste hartslagzone matchen

aan uw speciale trainingsplan of fitness status.

Opmerking:

Omdat er mensen zijn met een „hoge“ en een „lage“ hartslag,

kunnen de optimale individuele hartslagzones (aerobic zone, ana-

erobic zone) verschillen van de zones voor het algemene publiek

(doelhartslag diagram).

In deze gevallen dient training te worden afgesteld op

persoonlijke ervaringen. Wanneer beginners met dit

fenomeen te maken krijgen, is het belangrijk een arts te

raadplegen voordat er getraind wordt, om zo trainingscapaciteit

in kaart te brengen.

Training with the Hometrainer 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.

 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 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.

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

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 Heartrate training

For your personal pulse zone it is recommended that an aero-

bic training range be chosen. Performance increases 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 trai-

ning 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 improve-

ment in your physical shape.

If you already have some experience in pulse-controlled trai-

ning, you can match your desired pulse zone to your special

training plan or fitness status.

Note:

Because there are persons who have „high“ and „low“ pulses,

the individual optimum pulse zones (aerobic zone, anaerobic

zone) may differ from those of the general public (target pulse

diagram).

In these cases, training must be configured according to indi-

vidual experience. If beginners are confronted with this phe-

nomenon, it is important that a physician be consulted before

starting training, in order to check health capacity for training.

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Others manual(s) of Hammer 4850 Cardio T2

Hammer 4850 Cardio T2 User Manual - English - 22 pages

Hammer 4850 Cardio T2 User Manual - German - 22 pages

Hammer 4850 Cardio T2 User Manual - Dutch - 22 pages

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Hammer 4850 Cardio T2 Manual

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