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20
SWE
AKTIVITETSMÅL
Det finns 3 aktivitetsmålsnivåer:
AKTIVITETSMÅL MHR% BESKRIVNING
0
1
2
Hälsouppehåll-
ande
Aerobisk träning
Anaerobisk
träning
65-78%
65-85%
78-90%
Detta är den lägsta
träningsintensiteten. Den
är bra för nybörjare och för
dem som vill träna sina
kardiovaskulära muskler.
Genererar snabbhet och
styrka. Den fungerar utöver
kroppens
syreintagskapacitet, bygger
muskler och kan inte
utföras under en lång
tidsperiod.
Ökar styrka och
uthållighet. Den fungerar
inom kroppens
syreintagskapacitet,
bränner fler kalorier och
kan utföras under en lång
tidsperiod.
MAXIMAL / UNDRE / ÖVRE PULSNIVÅ
Innan du påbörjar några träningsprogram och för att få maximalt
ut av din träning bör du veta följande:
Maxpulsen (MHR)
Undre pulsgräns
Övre pulsgräns
För att manuellt beräkna dina egna pulsgränser, följ instruktionerna
nedan:
MHR UNDRE GRÄNS
MHR =
220 -
ålder
MHR x undre
aktivitetsmål %.
T.ex. Aktivitetsmålet
är 0 Undre gräns =
MHR x 65%
ÖVRE GRÄNS
MHR x övre
aktivitetsmål %.
T.ex. Aktivitetsmålet
är 0 Övre gräns =
MHR x 78%
SE211 Swedish R5 OP_OK.p65 2006.1.6, 11:28 PM20
293


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