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BELASTNINGSOMFANG
Belastningen for din udholdenhedstræning bør principielt først øges over
belastningsomfanget, f.eks. 20 minutters træning i stedet for 10 minutter
eller 3 gange om ugen i stedet for 2 gange.
Watt-ydelsen bør vælges således, at du kan holde til muskelbelastningen over
længere tid. Vi anbefaler trædefrekvenser mellem 60 og 80 omdrejninger pr.
minut (RPM).
WARM-UP
I begyndelsen af hver træningsenhed bør du varme op og køre dig varm i 3-5
minutter med langsomt stigende belastning, for at sætte gang i kredsløb og
muskler.
COOL-DOWN
Lige så vigtig er den såkaldte „-nedkøling“. Efter hver træning bør du cykle
videre i ca. 2-3 minutter med ringe modstand.
For detaljerede træningsprogrammer og træningsunderholdning anbefaler vi:
kettfit.com
KETTLER S-FIT APP
KETTLER World Tours 2.0 træningssoftware
DK
Manual ErgoS/UnixS/SkylonS/RecumbentS/TourEdition_DK.indd 81 10.10.14 13:25
81


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