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21
DE
ZIELAKTIVITÄT
Es gibt 3 Zielaktivitätsstufen
ZIELAKTIVITÄT MHR % BESCHREIBUNG
0
1
2
Gesundheitser-
haltung
Aerobes
Training
Anaerobes
Training
65-78%
65-85 %
78-90 %
Dies ist die am wenigsten
intensive Trainingsstufe. Sie
eignet sich gut für Anfänger
und diejenigen, welche ihr
Herz-/ Kreislaufsystem
stärken möchten.
Erzeugt Schnelligkeit und
Kraft. Wirkt innerhalb oder
Fähigkeit der
Sauerstoffaufnahme des
Körpers, baut Muskeln auf und
kann nicht über einen längeren
Zeitraum ausgeübt werden.
Verbessert Kraft und
Ausdauer. Wirkt innerhalb
der Fähigkeit der
Sauerstoffaufnahme des
Körpers, verbrennt mehr
Kalorien und kann über
einen längeren Zeitraum
ausgeübt werden
MAXIMALE / UNTERE / OBERE HERZFREQUENZGRENZE
Bevor Sie irgendein Trainingsprogramm beginnen und um einen
maximalen Gewinn an Gesundheit durch Ihr Training zu erzielen,
ist es vorab wichtig folgendes zu wissen.
Ihre maximale Herzfrequenz (MHR)
Ihre untere Herzfrequenzgrenze
Ihre obere Herzfrequenzgrenze
Um Ihre eigenen Herzfrequenzgrenzen manuell zu berechnen,
folgen Sie der Anleitung unten:
MHR UNTERE GRENZE
MHR =
220 - Alter MHR x untere
Zielaktivität %
z. B. bei Zielaktivität
= 0 Untere Grenze =
MHR x 65 %
OBERE GRENZE
MHR x obere
Zielaktivität % z. B.
bei Zielaktivität = 0
Obere Grenze =
MHR x 78 %
SE211 German R4 OP_OK.p65 2006.1.5, 10:09 PM21
57


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