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Hartslagzone Intensiteit % van
HF
max
HF
max
= maximale
hartslag (220-leef-
tijd).
Voorbeeld:
Hartslagzone (in
hartslagen per
minuut) voor een
persoon van 30
jaar met een
maximale hart-
slag van 190 hsm
(220–30).
Voorbeeld trai-
ningsduur
Trainingseffect
ren atleten voor hele
jaar training en van ver-
schillende tijdsduur.
Wordt belangrijker tij-
dens het wedstrijd
voorseizoen.
GEMIDDELD 70–80% 133152
hsm
10–40 minuten Effect: verbetert het
algemeen trai-
ningstempo, maakt
matige inten-
siteitsoefeningen
gemakkelijker en ver-
betert efficntie.
Voelt als: Constante
en gecontroleerde,
snelle ademhaling.
Aanbevolen voor: atle-
ten in training voor eve-
nementen of strevend
naar betere prestaties.
LICHT 60–70% 114-133 hsm 40–80 minuten Effect: verhoogt de
algemene basis-
conditie, verbetert het
herstel en verhoogt de
stofwisseling.
Voelt als: prettig en
eenvoudig, beperkte
belasting voor spieren
en hart en bloedvaten.
Aanbevolen voor:
56


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