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ENTITÀ DELLO SFORZO
In primo luogo, il carico per l’allenamento di resistenza dovrebbe essere
elevato in funzione dell’entità dello sforzo, ad esempio 20 minuti al giorno
anziché 10 o 3 allenamenti a settimana anziché 2.
Impostare il rendimento in watt in modo tale da essere in grado di mantenere
sul lungo periodo lo sforzo muscolare. Si consiglia di mantenere una frequen-
za di pedalata compresa tra 60 e 80 giri per minuto (g/min).
WARM-UP
All’inizio di ogni seduta di allenamento si dovrebbe effettuare un riscalda-
mento di 3-5 minuti con sforzo lentamente crescente, in modo da preparare
adeguatamente l’apparato circolatorio e la muscolatura.
COOL-DOWN
Altrettanto importante è il cosiddetto “raffreddamento”. Dopo ogni alle-
namento si dovrebbe continuare a pedalare per circa 2-3 minuti a bassa
resistenza.
Per programmi dettagliati e variazioni di allenamento si consigliano:
portale kettfit.com
APP KETTLER S-FIT
software di allenamento Kettler World Tours 2.0
IT
Manual ErgoS/UnixS/SkylonS/RecumbentS/TourEdition_RZ_DE/GB/F/NL/I.indd 51 10.10.14 13:31
51


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