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Met doelhartslag bedoelt men het aantal slagen per minuut dat uw hart moet kloppen om het gewenste
trainingseffect te verkrijgen. Deze waarde wordt normaal gesproken procentueel berekend op basis
van het maximum aantal slagen, dat uw hart per minuut kan slaan. De doelfrequentie richt zich
telkens naar de persoon en ze hangt af van de leeftijd van die persoon, diens fitnessniveau en zijn
persoonlijke trainingsdoelen. De Amerikaanse associatie van cardiologen adviseert om te trainen met
een doelhartslag tussen 60 % en 75 % van uw maximum hartslag. Beginners moeten trainen met een
doelhartslag van 60 %. Gevorderden kunnen trainen met een doelhartslag van 70 % - 75 %. Zie de
grafische weergave.
GRAFISCHE WEERGAVE DOELHARTSLAG
HARTSLAGDIAGRAM
DOELHARTSLAG
AGE
17
Voorbeeld
een 42-jarige persoon. Zoek in de graek bij benadering uw leeftijd (rond de 40) en ga in de kolom om-
hoog tot aan het gedeelte voor de doelhartslag.
Resultaten: 60 % van de maximum hartslag = 108 hartslagen per minuut, 75 % van de maximum hart-
slag = 135 hartslagen per minuut.
17


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