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Zielzone Intensität in
% der HF
max
HF
max
= Maxi-
male Herz-
frequenz
(220-Lebensal-
ter).
Beispiel: Herz-
frequenz-
Zonen (in
Schlägen pro
Minute) für
eine 30 Jahre
alte Person,
deren maxi-
male Herz-
frequenz
190 S/min
(220-30)
betgt.
Beispiele für
die Trai-
ningsdauer
Trainingseffekt
MITTEL / HERZ-
KREISLAUFTRAINING
70–80 % 133152
S/min
10–40 Minuten Trainingseffekt: Ver-
besserung des allgemeinen
Trainingstempos, Erleich-
terung des Trainings mit mitt-
lerer Intensität und
Effizienzsteigerung
hlt sich an: gleichmäßig,
kontrolliert, schnelle Atmung
Empfohlen für: Sportler, die
für Wettkämpfe oder auf
Leistungssteigerung trai-
nieren
LEICHT / HERZ-
KREISLAUFTRAINING
60–70 % 114133
S/min
40–80 Minuten Trainingseffekt: Ver-
besserung der allgemeinen
Grundlagenausdauer und
der Erholung sowie Stoff-
wechselförderung
hlt sich an: angenehm
und leicht, geringe Belas-
tung für die Muskulatur und
das Herz-Kreislauf-System
Empfohlen für: lange Trai-
ningseinheiten während des
46


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