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Noot:
Omdater„hogeenlagepols“mensenzijn,kunnendeindividuele
optimalepulszones(aerobezone,anaërobezone)inindividuele
gevallen verschillen van die van het algemene publiek (doelpuls-
diagram).
Indeze gevallen moetdetraininggebaseerdzijn opindividuele
ervaring. Als beginners dit fenomeen tegenkomen, moet een
arts vóór de training worden geraadpleegd om de geschiktheid
voor de training te controleren..
7.4 Trainingskontrolle
Pulsgestuurde training, gebaseerd op de maximale hartslag van
het individu, is vanuit medisch en trainingsfysiologisch oogpunt
het meest logisch.
Deze regel is van toepassing op zowel beginners, ambitieuze
recreatieve sporters als professionals. Afhankelijk van het
trainingsdoel en het prestatieniveau, wordt training uitgevoerd
met een bepaalde intensiteit van de individuele maximale puls
(uitgedrukt in procentpunten).
Om cardiovasculaire training effectief te ontwerpen volgens
sportmedische criteria, raden we een trainingspuls aan van
70% - 85% van de maximale pols. Let op het volgende doel-
hartslagdiagram
Meet uw polsslag op de volgende tijden:
1. Voor de training = hartslag in rust
2. 10 minuten na het begin van de training = training / trai
ningspuls
3. Een minuut na de training = herstelpuls
 Tijdens de eerste weken wordt het aanbevolen om er
een te gebruiken Polsslag bij de ondergrens van de trai
ningspuls Zone (ongeveer 70%) of lager.
 Intensiveren in de komende 2-4 maanden
Voer de training geleidelijk uit totdat u de bovenste hebt
Bereikheteindevandetrainingspulszone
(ongeveer85%),maarzonderzichzelfteoverweldigen.
Verspreidzelfsalsuingoedetrainingbentaltijd
losse eenheden, in de onderste aërobe Gebied in uw
trainingsprogramma om u te helpen regenereer geno
eg. „Goede“ training betekent altijd een intelligente trai
ning, die de Regeneratie op het juiste moment.
Andersiserovertraining,watdeoorzaakis
Je vorm verslechtert.
 Elke stressvolle trainingssessie in het bovenste polsbe
reikvanindividueleprestatieszoumoeten
volg in de volgende training altijd een regeneratieve
trainingseenheid in het onderste pulsbereik (tot 75%
van de maximale puls).
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 indivi-
dual experience. If beginners are confronted with this phenome-
non, it is important that a physician be consulted before starting
training, in order to check health capacity for training.
7.4 Training control
Both medically and in terms of training physiology, pulse-control-
led training makes most sense and is oriented on the individual
maximum pulse.
This rule applies both to beginners, ambitious recreational ath-
letes and to pros. Depending on the goal of training and perfor-
mance status, training is done at a specific intensity of individual
maximum pulse (expressed in percentage points).
In order to effectively configure cardio-circulatory training accor-
ding 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 sufficient-
ly. „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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