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NEDERLANDS
5. AANBEVOLEN HARTSLAGZONE
De hartslag is een nauwkeurige manier om de intensiteit van
een training te meten.
De maximale hartslag (HF
max
) is het hoogste aantal
hartslagen per minuut (hsm) bij maximale inspanning.
De intensiteit van een training kan worden uitgedrukt
als een percentage van HF
max
. Er zijn drie verschillende
trainingsniveaus: Intensief, Gemiddeld en Licht.
HARD (INTENSIEF)
Voordelen: Verbetering van de maximale
prestatiecapaciteit.
Gevoel: Buiten adem, hevige transpiratie, vermoeide
spieren.
Aanbevolen voor: Personen met een goede conditie en voor
korte trainingssessies.
MODERATE (GEMIDDELD)
Voordelen: Verbetering van de aërobe conditie.
Gevoel: Goede en gemakkelijk ademhaling, matige
transpiratie.
Aanbevolen voor: Iedereen, voor gemiddeld lange sessies.
LIGHT (LICHT)
Voordelen: Verbetering van het basisuithoudingsvermogen,
goed voor hersteloefeningen en gewichtscontrole.
Gevoel: Comfortabele en gemakkelijk ademhaling, lichte
transpiratie, lage belasting voor spieren.
Aanbevolen voor: Iedereen, voor lange sessies.
HARD 80-90%
MODERATE 70-80%
LIGHT 60-70%
180
160
140
120
HF
max
200
171
152
133
114
HF
max
190
162
144
126
108
HF
max
180
153
136
119
102
HF
max
170
144
128
112
96
HF
max
160
20 30 40 50 60 Leeftijd
HF
max
= maximale hartslag (220 min leeftijd).
Percentage van
de maximale
hartslag
Slagen per minuut
19


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