Manual Kettler Marathon TX 5 - 07886-000 (page 65 of 76) (English, German, Dutch, French, Italian, Polish, Portuguese, Spanish)

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Navod na trenink

Rozsah zatizeni

Trvani jedne treninkove jednotky a jejich cetnost v tydnu:

Optimalni rozsah zatizeni je zajisten, pokud je po delsi cas

dosazeno 65 – 75% individualniho srdecniho/obehoveho

vykonu.

Priblizne pravidlo:

Bud treninkova jednotka 10 min pri kazdodennim treninku

nebo treninkova jednotka 20 – 30 min pri treninku 2-3x tydne.

nebo treninkova jednotka 30 – 60 min pri treninku 1-2x tydne

Zacatecnici by nemeli zacinat treninkovymi jednotkami 30-60

minut. Trenink zacatecniku muze byt v prvnich 4 tydnech konci-

povan v intervalech:

Zahrivani

Na pocatku kazde treninkove jednotky byste se meli 3-5 minut s

pomalu rostoucim zatizenim zahrivat, abyste uvedli sve

srdce/krevni obeh a svalstvo „do pohybu“.

Ochlazovani

Stejne dulezite je takzvane "ochlazovani“. Po kazdem treninku

byste meli jeste dalsi 2 - 3 minuty pomalu dobihat.

Zatizeni pro Vas dalsi vytrvalostni trenink by melo byt zasadne

nejprve zvysovano prostrednictvim rozsahu zatizeni, napr.

trenovat denne 20 minut misto 10 minut nebo tydne 3x misto 2x.

Vedle individualniho planu sveho vytrvalostniho treninku muzete

na treninkovem pocitaci bezeckeho trenazeru vyvolat integrova-

ne treninkove programy.

Nasledujicim zpusobem muzete zjistit, zda Vas trenink po neko-

lika tydnech dosahl pozadovaneho ucinku:

1. Urcity vytrvalostni vykon zvladnete s mensim srdecnim /

obehovym vykonem.

2. Vydrzite urcity vytrvalostni vykon se stejnym srdecnim /

obehovym vykonem delsi dobu.

3. Po urcitem srdecnim / obehovem vykonu se zotavite rychleji

nez predtim.

Pokyny k mereni tepu rucnim snimacem

Nizke napeti vyvolane kontrakci srdce je snimano rucnimi sni-

maci a vyhodnocovano elektronikou.

• Obemknete kontaktni plochy vzdy obema rukama

• Vyvarujte se trhaveho svirani

• Drzte ruce v klidu a vyvarujte se kontrakci a treni na kontakt-

nich plochach.

Zvlastni pokyny k treninku

Prubeh pohybu pri behu je asi vsem znam. Presto je nutno pri

prubehu treninku zohlednit nektere body:

• Pred treninkem vzdy dbejte na spravne postaveni a stabilitu

pristroje.

• Nastupujte na stroj a vystupujte z nej pouze pri uplnem klidu

pasu a drzte se pritom pevne madel.

• Upevnete si pred spustenim bezeckeho trenazeru snuru bez-

pecnostniho klice pro zastaveni pasu na obleceni.

• Trenujte s odpovidajici bezeckou, popr. sportovni obuvi.

• Beh na bezeckem trenazeru se odlisuje od behu na normalnim

podkladu. Proto byste se meli na bezecky trenink na trenazeru

pripravit pomalou chuzi.

• Behem prvnich treninkovych jednotek se pevne drzte madel,

abyste se vyvarovali nekontrolovanych pohybu, ktere by mohly

vest k padu. To plati zejmena pri obsluze pocitace behem

treninku.

• Zacatecnici by nemeli sklon pasu nastavovat do prilis vysoke

polohy, aby se vyvarovali pretizeni.

• Behejte pokud mozno rovnomernym rytmem.

• Trenujte pouze uprostred pasu.

Četnost tréninků Rozsah jedné tréninkové jednotky

1. týden

3 x týdně 1 minuta běhu

1 minuta chůze

2 minuty běhu

1 minuta chůze

2 minuty běhu

1 minuta chůze

1 minuta běhu

1 minuta chůze

2. týden

3 x týdně 2 minuty běhu

1 minuta chůze

3 minuty běhu

1 minuta chůze

2 minuty běhu

1 minuta chůze

3. týden

3 x týdně 3 minuty běhu

1 minuta chůze

4 minuty běhu

1 minuta chůze

3 minuty běhu

1 minuta chůze

4. týden

3 x týdně 4 minuty běhu

1 minuta chůze

5 minuty běhu

1 minuta chůze

4 minuty běhu

1 minuta chůze

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Kettler Marathon TX 5 - 07886-000 Manual

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