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36
Doelzone
Intensiteit % van
HFmax*, hsm
Voorbeeld trai-
ningsduur
Trainingseffect
GEMIDDELD
70–80% 133–152 hsm 10–40 minuten
Effect: Verbetert het algemeen
trainingstempo, maakt matige
intensiteitsoefeningen
gemakkelijker en verbetert de
efficntie.
Voelt als: Constante en beheerste
snelle ademhaling.
Aanbevolen voor: Atleten in training
voor evenementen of strevend naar
betere prestaties.
LICHT
60–70% 114-133 hsm 40–80 minuten
Effect: Verhoogt de algemene
basisconditie, verbetert het herstel
en verhoogt de stofwisseling.
Voelt als: Prettig en eenvoudig,
beperkte belasting voor spieren,
hart en bloedvaten.
Aanbevolen voor: Iedereen, voor
lange trainingssessies tijdens
basistrainingsperioden en voor
herstel tijdens het
wedstrijdseizoen.
ZEER LICHT
50–60% 104–114 hsm 20–40 minuten
Effect: Helpt bij de warming-up en
cooling-down en bevordert herstel.
Voelt als: Erg eenvoudig, lichte
inspanning.
Aanbevolen voor: Herstel en
cooling-down tijdens het hele
trainingsseizoen.
*HF
max
= maximale hartslag (220-leeftijd). Voorbeeld: 30 jaar oud, 220–30=190 hsm.
In hartslagzone 1 wordt met een zeer lage intensiteit getraind. Het belangrijkste trainingsprincipe is dat je
prestatieniveau verbetert tijdens het herstel na het trainen en niet alleen tijdens het trainen. Je kunt het
herstelproces versnellen met een training van zeer lichte intensiteit.
36


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