Manual Hammer 4851 Cardio T1 (page 16 of 24) (English, Dutch)

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Opmerking:

Omdat er mensen zijn met een „hoge“ en een „lage“ harts-

lag, kunnen de optimale individuele hartslagzones (aerobic

zone, anaerobic 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 trainings-

capaciteit in kaart te brengen.

6.4 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 maxi-

male hartslag ligt. Neem a.u.b. kennis van het ondersta-

ande doelhartslag diagram.

Meet uw hartslag op de volgende punten:

1. Voor het trainen = rusthartslag

2. 10 minuten na het starten van de training = trainings-

hartslag

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).

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 individual experience. If beginners are confronted with

this phenomenon, it is important that a physician be con-

sulted before starting training, in order to check health

capacity for training.

6.4 Training control

Both medically and in terms of training physiology, pulse-

controlled training makes most sense and is oriented on

the individual maximum pulse.

This rule applies both to beginners, ambitious recreatio-

nal athletes and to pros.

Depending on the goal of training and performance sta-

tus, training is done at a specific intensity of individual

maximum pulse (expressed in percentage points).

In order to effectively configure cardio-circulatory trai-

ning according to sports-medical aspects, we recom-

mend 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).

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Hammer 4851 Cardio T1 Manual

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