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Zielzone Intensität (%
der HF
max
)
HF
max
= Max-
imale Herz-
frequenz (220-
Lebensalter).
Beispiel: Herz-
frequenz-
Zonen (in
Schlägen pro
Minute) für
eine 30 Jahre
alte Person,
deren max-
imale Herz-
frequenz 190
S/min (220-30)
betgt.
Beispiele für
die Train-
ingsdauer
Trainingseffekt
Sportler, Training unter-
schiedlicher nge. Wird
entscheidender während der
Wettkampfvorsaison.
MITTEL / HERZ-
KREISLAUFTRAINING
70–80%
133152
S/min
10–40Minuten Trainingseffekt: Verbesser-
ung des allgemeinen Train-
ingstempos, Erleichterung
des Trainings mit mittlerer
Intensität und Eff-
izienzsteigerung.
hlt sich an: Gleichmäßig,
kontrolliert, schnelle Atmung.
Empfohlen für: Sportler, die
für Wettkämpfe oder auf Leis-
tungssteigerung trainieren.
LEICHT / HERZ-
KREISLAUFTRAINING
60–70% 114-133
S/min
40–80Minuten Trainingseffekt: Verbesser-
ung der allgemeinen Grundla-
genausdauer und der
Erholung sowie Stoffwech-
selförderung.
hlt sich an: Angenehm und
leicht, geringe Belastung für
die Muskulatur und das Herz-
Kreislauf-System.
39


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