Manual Hammer 4851 Cardio T1 (page 15 of 24) (English, Dutch)

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6. Trainingshandleiding

6. 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

6.1 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 trainen. Het

is met name belangrijk met regelmaat te trainen.

6.2 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.

6.3 Training met hartslagmeting

Voor uw persoonlijke hartslagzone is het aangeraden een

aerobic trainingsbereik te kiezen. Verbetering van presta-

ties 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 vermo-

genshoogtepunten 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-gecon-

troleerde training, dan kunt u uw gewenste hartslagzone

matchen aan uw speciale trainingsplan of fitness status.

Training with the Crosstrainer 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.

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 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

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 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.

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Hammer 4851 Cardio T1 Manual

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