Manual Hammer 4850 Cardio T2 (page 15 of 22) (Dutch)

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7.4 Trainingscontrole

Zowel medisch als in termen van trainingsphysiologie is een

hartslag-gecontroleerde training een meest logische keuze en

is georiënteerd op de individuele maximale hartslag.

Deze regel geldt voor zowel beginners en ambitieuze

recreationele athleten als professionele sporters. Afhankelijk

van de doelstelling van de training en prestatievermogen,

bestaat een training uit specifieke intensiteit van de individuele

maximale hartslag (uitgedrukt in procentpunten).

Om een effectieve cardiotraining te configureren conform de

sport-medische aspecten, raden wij een training aan waarbij uw

hartslag tussen de 70% en 85% van de maximale hartslag ligt.

Neem a.u.b. kennis van het onderstaande doelhartslag diagram.

Meet uw hartslag op de volgende punten:

1. Voor het trainen = rusthartslag

2. 10 minuten na het starten van de training = trainingshartslag

3. Een minuut na het trainen = herstelhartslag

 Gedurende de eerste paar weken wordt het

aangeraden om met een lagere hartslag te trainen

dan in de trainingshartslagzone (ongeveer 70%)

of lager.

 Gedurende de volgende 2 - 4 maanden kunt u de

intesiteit van uw training stapsgewijs opvoeren

totdat u aan de bovenkant van de trainingshartslagzone

ligt (ongeveer 85%), zonder dat u overmatig gaat trainen.

 Indien uw trainingsconditie goed te noemen is, kunt u

de makkelijkere onderdelen in het lage aerobics bereik

hier en daar verspreiden door het trainingsprogramma,

zodat u voldoende herstelt. Een „goede“ training

betekent altijd dat u slim traint, wat inhoudt dat u

voldoende kunt herstellen op de juiste momenten.

Overmatig trainen kan uw trainingsresultaten in de weg

zitten.

 Elke training aan de bovengrens van de individuele

uithoudingsvermogen dient altijd opgevolgd te worden

met een hartslagtraining met een lagere hartslag (tot

75% van de maximale hartslag).

Wanneer uw conditie verbeterd is, wordt een hogere trainings-

intensiteit vereist om uw hartslag in de ,,trainingszone‘‘ te bren-

gen, uw lichaam is dan in staat een hoger prestatievermogen

te leveren. U zult de resultaten van de verbetering van uw con-

ditie merken aan een hogere fitness score (F1 - F6)

Berekening van de trainingshartslag

220 hartslagen per minuut min uw leeftijd = persoonlijke maxi-

male hartslag (100%).

Trainingshartslag

Ondergrens: (220 - leeftijd) x 0,70

Bovengrens: (220 - leeftijd) x 0,85

7.4 Training control

Both medically and in terms of training physiology, pulse-cont-

rolled training makes most sense and is oriented on the indivi-

dual maximum pulse.

This rule applies both to beginners, ambitious recreational ath-

letes and to pros.

Depending on the goal of training and performance status, trai-

ning is done at a specific intensity of individual maximum pulse

(expressed in percentage points).

In order to effectively configure cardio-circulatory training

according to sports-medical aspects, we recommend a training

pulse rate of 70 % - 85 % of maximum pulse. Please refer to

the following target pulse diagram.

Measure your pulse rate at the following points in time:

1. Before training = resting pulse

2. 10 minutes after starting training = training / working pulse

3. One minute after training = recovery pulse

 During the first weeks, it is recommended that

training be done at a pulse rate at the lower limit

of the training pulse zone (approximately 70 %)

or lower.

 During the next 2 - 4 months, intensify training

stepwise until you reach the upper end of the

training pulse zone (approximately 85 %),

but without overexerting yourself.

 If you are in good training condition, disperse

easier units in the lower aerobic range here

and there in the training program. so that you

regenerate sufficiently. „Good“ training always

means training intelligently, which includes

regeneration at the right time. Otherwise

overtraining results and your form degenerates.

 Every loading training unit in the upper pulse

range of individual performance should always

be followed in subsequent training by a

regenerative training unit in the lower pulse

range (up to 75 % of the maximum pulse).

When condition has improved, higher intensity of training 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, maximum

heart rate (100 %).

Training pulse

Lower limit: (220 - age) x 0.70

Upper limit: (220 - age) x 0.85

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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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