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ALCANCE DEL ESFUERZO
Por principio, el esfuerzo para su rendimiento de resistencia se debería au-
mentar primero a través de la duración del esfuerzo; por ejemplo, en lugar de
10 minutos diarios entrenará 20 minutos o en lugar de una vez a la semana
2 o 3 veces.
El valor en vatios se debería elegir de manera que pueda aguantar el esfuerzo
muscular durante un tiempo prolongado. Se recomienda una frecuencia de
pedaleo de entre 60 y 80 vueltas por minuto (rpm).
WARM-UP
Al comienzo de cada unidad de entrenamiento se debería calentar lentamen-
te pedaleando durante 3-5 minutos con un esfuerzo creciente, para “poner a
tono” su sistema cardiovascular y su musculatura.
COOL-DOWN
Igual de importante es el llamado “enfriamiento”. Después de cada entrena-
miento deberá seguir pedaleando aprox.
2 – 3 minutos contra una resistencia reducida.
Para programas de entrenamiento detallados y entretenimiento de entrena-
miento recomendamos:
kettfit.com
KETTLER S-FIT APP
KETTLER World Tours 2.0 software de entrenamiento
ES
Manual ErgoS/UnixS/SkylonS/RecumbentS/TourEdition_ES.indd 61 10.10.14 13:26
61


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