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8080 ERGO S · UNIX S · SKYLON S · RECUMBENT S · TOUR EDITION
GRUNDLAGET FOR EFFEKTIV TRÆNING
Inden for sportsmedicin og træningsvidenskab udnyttes cykelergometrien
til bl.a. at kontrollere funktionsevnen af hjerte, kredsløb og åndesystem.
Om træningen har givet den ønskede effekt efter nogle uger, kan du
konstatere på følgende måde:
1. Du klarer en bestemt udholdenhedstræning med lavere hjertefrekvens
end tidligere
2. Du klarer en bestemt udholdenhedstræning med samme hjertefrekvens
over længere tid
3. Du restituerer dig efter en bestemt udholdenhedstræning hurtigere
end tidligere
VEJLEDENE VÆRDIER FOR UDHOLDENHEDSTRÆNING
Maksimalpuls: Maksimal belastning betyder, at den individuelle maksimalpuls
er nået. Den maks. opnåelige hjertefrekvens afhænger af alderen. Her gælder
tommelfingerreglen: Den maksimale hjertefrekvens pr. minut svarer til 220
pulsslag minus alder.
EKSEMPEL:
Alder 50 år > 220 – 50 = 170 puls/min.
BELASTNINGSINTENSITET
Belastningspuls: Den optimale belastningsintensitet opnås ved 65–75%
(jf. diagram) af den individuelle hjerte-kredsløbsydelse. Denne værdi varierer
anhængig af alderen.
PULS
PULSDIAGRAM
220
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 ALDER
Maksimalpuls
(220 minus alder)
Fitnesspuls
(75% af maks. puls)
Fedtforbrændingspuls
(65% af maks. puls)
FITNESS OG FEDTFORBRÆNDING
Manual ErgoS/UnixS/SkylonS/RecumbentS/TourEdition_DK.indd 80 10.10.14 13:25
80


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