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Pred in po vadbeni enoti je pribl. 5-minutna telovadba namenje-
na ogrevanjih oz. ohlajevanju. Med dvema vadbenima enota-
ma naj bo en dan brez vadbe, če imate v nadaljevanju poteka
raje 3 krat tedensko vadbo 20 – -30 minut. Sicer pa nič ne
nasprotuje dnevni vadbi.
Glosar
Recovery
Merjenje utripa rekreacijskega odmora ob koncu vadbe. Iz zač-
etnega in končnega utripa ene minute se iz tega ugotovi odsto-
panje in ocena fitnesa. Pri enaki vadbi je izboljšanje te ocene
merilo za stopnjevanje fitnesa.
Reset (Ponastavitev)
Brisanje vsebine zaslona in začetek novih prikazov na zaslonu.
Programi
Možnosti vadbe, ki zahtevajo ročno ali s programi določeno
obremenitev ali ciljni utrip.
Profili
V točkovnem polju prikazane spremembe obremenitve po času
ali progi.
Mere
Enote za prikaz km/h ali mph, kJoulov ali kcal.
Energija
Izračuna porabo energije telesa.
Krmiljenje
Elektronika regulira obremenitev ali utrip na ročno vnesene ali
ciljne vrednosti.
Točkovno polje
Območje prikaza s 25 x 16 točkami za predstavitev profilov
obremenitve in utripa ter prikaz besedila in vrednosti.
Pogostost treninga Obseg enote treninga
3 x tedensko 2 minuti treninga
1 minuta odmor za gimnastiko
2 minuti treninga
1 minuta odmor za gimnastiko
2 minuti treninga
3 x tedensko 3 minuti treninga
1 minuta odmor za gimnastiko
3 minuti treninga
1 minuta odmor za gimnastiko
2 minuti treninga
3 x tedensko 4 minuti treninga
1 minuta odmor za gimnastiko
3 minuti treninga
1 minuta odmor za gimnastiko
3 minuti treninga
3 x tedensko 5 minuti treninga
1 minuta odmor za gimnastiko
4 minuti treninga
1 minuta odmor za gimnastiko
4 minuti treninga
4. teden
3. teden
2. teden
1. teden
doseganje individualnega maksimalnega utripa. Srčna frekven-
ca, ki jo lahko maksimalno dosežete, je odvisna od starosti.
Obstaja formula za približen izračun: maksimalna srčna frek-
venca na minuto ustreza 220 utripom manj starost.
Primer: 50 let starosti > 220 – 50 = 170 utripov/min.
Intenzivnost obremenitve
Utrip med obremenitvijo: Optimalna intenzivnost obremenitve je
dosežena pri 65 – 75 % (prim. diagram) individualne moči
srca/krvnega obtoka. V odvisnosti od starosti se ta vrednost
spreminja.
Obseg obremenitve
Trajanje enote treninga in pogostost na teden:
Optimalen obseg obremenitve je zagotovljen, če v daljšem
časovnem obdobju dosežete 67 – 75% individualne zmogljivo-
sti srca/krvnega obtoka.
Pravilo:
Začetniki naj ne začenjajo z vadbenimi enotami 30-60 minut.
Trening začetnikov je lahko v prvih 4 tednih koncipiran na nas-
lednji način:
Diagram pulza
Fitnes in zgorevanje maščob
220
200
180
160
140
120
100
80
Pulz
Starost
20 25 30 35 40 45 50 55 60 65 70 75 80
Pulz zgorevanja maščob
90
(65% maks. pulza)
Fitnes pulz
(75% maks. pulza)
Maksimalen pulz
(220 manj starost)
Pogostost vadbe Trajanje vadbe
dnevno 10 min
2-3 x tedensko 20 -30 minut
1-2 x tedensko 30 -60 minut
Navodila za vadbo in uporabo
176
SLO
176


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