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Die
Herzfrequenz
spiegelt
Ihre
Trainingsintensität
präzise
wider.
Oie
maximale
Herzfrequenz
(HF
m
.),
ist
die
höchste
Anzahl
an
Herzschlägen
pro
Minute
(SchlägeImin),
die
unter
maximaler
Belastung
erreicht
wird.
Trainingsintensitäten
können
als
Prozentsätze
der
HFmaxausgedrückt
werden.
Es
gibt
drei
verschiedene
Trainingsintensitäten:
leicht,
medium,
hart.
Das
genaueste
Verfahren
zur
Bestimmung
Ihrer
individuellen
HF
m"
ist
eine
Leistungsdiagnostik
bei
Ihrem
Arzt
oder
Leistu
ngsdiagnostiker.
HF
...
,=
maximale
Herzfrequenz
(220
-
Alter)
Schläge
pro
Minute
Prozentsatz
der
maximalen
HF
...
,
Herzfrequenz
200
LEICHT
Verbessert
die
Grundlagenausdauer
und
ist
gut
als
Fettstoffwechseltraining
geeignet.
Fühlt
sich
so
an:
angenehm,
leichte
Atmung,
leichtes
Schwitzen,
geringe
Beanspruchung
der
Muskeln.
Empfohlen
für:
jedermann,
für
längere
Trainingseinheiten.
.MEDIUM
Herz-Kreislauf-Training,
verbessert
die
aerobe
Fitness.
Fühlt
sich
so
an:
gut,
leichte
Atmung,
mäßiges
Schwitzen.
Empfohlen
für:
jedermann,
für
Trainingseinheiten
mit
moderater
Dauer.
.HART
Aerob-anaerobes
Mischtraining,
maximiert
die
Leistungsfä
higkeit.
Fühlt
sich
so
an:
schwere
Atmung,
starkes
Schwitzen
und
müde
Muskeln.
Empfohlen
für:
Personen
mit
guter
Kondition
und
für
kurze
Trainingseinheiten.
22
10
30
40
50
60
Mer
19


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