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Hammer 4853 Comfort XTR Manual

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7. Trainingshandboek
Training met de ergometer is een ideale bewegingstraining om
belangrijke spiergroepen en het cardiovasculaire systeem te
versterken.
Algemene informatie over de training
 Train nooit direct na de maaltijd.
 Train indien mogelijk op een pulsgeoriënteerde manier.
 Zorg dat u een warming-up doet voordat u aan uw
training begint met strekoefeningen en oefeningen om
de spieren los te maken.
 Verminder aan het einde van de training de snelheid.
Stop nooit abrupt met trainen!
 Doe wat rekoefeningen aan het einde van de training.
7.1 Trainingsfrequentie
Om uw fysieke conditie op de lange termijn te verbeteren, raden
wij u aan om minstens drie keer per week te trainen. Dit is de
gemiddelde trainingsfrequentie voor een volwassene om op
lange termijn lichamelijk succes te hebben of een verhoogde
vetverbranding. Met toenemende fitness kunt u ook dagelijks
trainen. Met name training op regelmatige tijdstippen is
belangrijk.
7.2 Trainingsintensiteit
Bouw uw training zorgvuldig op. De trainingsintensiteit moet
langzaam worden verhoogd, zodat er geen tekenen van
vermoeidheid van de spieren en het bewegingsapparaat zijn.
Aantal omwentelingen (RPM)
Voor een gerichte duurtraining is het in principe aan te raden
om te kiezen voor een lage trapweerstand en te trainen met
een hoger toerental (omwentelingen per minuut). Zorg ervoor
dat het aantal omwentelingen ongeveer 60 omwentelingen per
minuut is en niet meer dan 80 omwentelingen bedraagt.
7.3 Pulsgeoriënteerde training
Het is aan te raden om een "aeroob trainingsgebied" voor
uw individuele pulszone te selecteren. Prestaties in het
uithoudingsbereik worden voornamelijk bereikt door lange
trainingen in het aerobe bereik.
Neem deze zone uit het doelpulsdiagram of oriënteer u naar de
pulsprogramma's. U moet minstens 80% van uw trainingstijd
in dit aerobe bereik doorbrengen (tot 75% van uw maximale
hartslag).
In de resterende 20% van de tijd kunt u belastingpieken
inbouwen om uw aerobe drempel te verhogen. Het succes van
de training stelt u in staat om later met dezelfde polsslag een
hogere prestatie te bereiken, wat een verbetering van de vorm
betekent.
Als u al ervaring heeft met pulsgestuurde training, kunt
u de gewenste hartslagzone aanpassen aan uw specifieke
trainingsplan of fitnessniveau.
19
7. Training manual
Training with the Ergometer is an ideal movement training
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
musculature 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 60 RPM but does not exceed 80.
7.3 Heartrate oriantated training
For your personal pulse zone it is recommended that an
aerobic 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 training
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 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.
… 20 …


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