Manual Hammer XT6 Cardio (page 19 of 25) (English, Dutch)

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Als de toestand is verbeterd, is een grotere trainingsintensiteit

nodig zodat de polsslag de „trainingszone“ bereikt, d.w.z. het

organisme is nu efficiënter. U kunt het resultaat van een verbe-

terde conditie herkennen aan een verbeterde fitheid (F1 - F6).

Berekening van de training / oefenpuls

220 slagen per minuut min leeftijd = persoonlijk, max. Hartslag

(100%).

Trainingspolsslag

Ondergrens: (220 - leeftijd) x 0,70

Bovengrens: (220 - leeftijd) x 0,85

7.5 Trainingstijd

Elke trainingssessie moet idealiter bestaan uit een opwarmfa-

se, een trainingsfase en een koelfase om blessures te voorko-

men.

Opwarmen:

Beweeglangzaamgedurende5tot10minuten.

Training:

15 tot 40 minuten intensieve maar niet overweldigende trai-

ning met het bovenstaande Intensiteit.

Koel:

Beweeglangzaamgedurende5tot10minuten;stoponmid-

dellijkmettrainenalsuzichongemakkelijkvoeltoftekenenvan

overbelasting vertoont.

Verandering in metabole activiteit tijdens training:

 In de eerste 10 minuten van uithoudingsvermogen

 onslichaamverbruiktdatwatzichindespierheeft

 afgezetSuikerglycogeen.

 Na ongeveer 10 minuten wordt ook vet verbrand.

 Het vetmetabolisme wordt geactiveerd na 30-40 minu

ten, daarna is lichaamsvet de belangrijkste

Energieleverancier.

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

7.5 Trainings duration

Every training unit should ideally consist of a warm-up phase,

a training phase, and a cool-down phase in order to prevent

injuries.

Warm-up:

5 to 10 minutes slow exercising.

Training:

15 to 40 minutes of intensive or not overtaxing training at the

intensity mentioned above.

Cool-down:

5 to 10 minutes of slow exercising. Stop training immediately if

you feel unwell or if any signs of overexertion occur.

Alterations of metabolic activity during training:

 In the first 10 minutes of endurance performance our

bodies consume the sugars stored in our muscles.

Glycogen:

 After about 10 minutes fat is burned in addition.

 After 30 - 40 minutes fat metabolism is activated, then

 the body‘s fat is the main source of energy

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Hammer XT6 Cardio Manual

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