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BELASTUNGSUMFANG
Die Belastung für Ihr Ausdauertraining sollte grundsätzlich zunächst
über den Belastungsumfang erhöht werden, z.B. wird täglich statt
10 Minuten 20 Minuten oder statt wöchentlich 2x, 3x trainiert.
Die Watt-Leistung sollten Sie so wählen, dass Sie die Muskelbeanspruchung
über einen längeren Zeitraum hinweg durchhalten können.
Empfohlen werden Trittfrequenzen zwischen 60 und 80 Umdrehungen
pro Minute (RPM).
WARM-UP
Zu Beginn jeder Trainingseinheit sollten Sie sich 3-5 Minuten mit langsam
ansteigender Belastung ein- bzw. warmfahren, um Ihren Kreislauf und Ihre
Muskulatur anzuregen.
COOL-DOWN
Genauso wichtig ist das sogenannte “Abwärmen”.
Nach jedem Training sollten Sie noch ca. 2-3 Minuten gegen geringen
Widerstand weitertreten.
Für detaillierte Trainingsprogramme und Trainingsentertainment
empfehlen wir:
kettfit.com
KETTLER S-FIT APP
KETTLER World Tours 2.0 Trainingssoftware
DE
Manual ErgoS/UnixS/SkylonS/RecumbentS/TourEdition_RZ_DE/GB/F/NL/I.indd 11 10.10.14 13:30
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