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Een persoonlijk
trainingsprogramma
opstellen
Voordat u begint, moet u zich twee belangrijke vragen stellen:
Hoeveel lichamelijke activiteit verricht ik op dit moment?
Wat zijn mijn doelstellingen?
De volgende stappen helpen u een antwoord te geven op de
twee vragen, zodat u optimaal gebruik maakt van de Polar
hartslagmeter en u uw persoonlijke doelstellingen kunt
bereiken.
DE HOEVEELHEID LICHAMELIJKE
ACTIVITEIT BEPALEN
Misschien hebt u al een goed inzicht in uw persoonlijke fitheid
op dit moment. In dat geval kunt u verder gaan met de
volgende stap en uw doelstellingen formuleren. U kunt ook uw
hoeveelheid lichamelijke activiteit bepalen met de vragenlijst
die is afgeleid van de “Code for Physical Activity”, een lijst die
is ontwikkeld door NASA/Johnson Space Center (Jackson et
al., 1990).
De vragenlijst is een makkelijke en snelle manier om te
bepalen of u een beginner, lichte sporter, actieve sporter of
intensieve sporter bent. Het is raadzaam de vragenlijst iedere
1-2 maanden opnieuw door te nemen en wijzigingen aan te
brengen als uw hoeveelheid lichamelijke activiteit is
veranderd.
Het ACSM raadt een trainingssessie aan van 20-60 minuten in
de aerobe zone.
LITERATUUR
American College of Sports Medicine. Position Stand. The
Recommended Quantity and Quality of Exercise for
Developing and Maintaining Cardiorespiratory and Muscular
Fitness in Healthy Adults. Med Sci Sports Exerc 22: 265-274,
1990.
American College of Sports Medicine. ACSM’s Guidelines for
Exercise Testing and Prescription. Williams & Wilkins, 1995.
Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M.
and Stuteville, J.E. Prediction of functional aerobic capacity
without exercise testing. Med Sci Sports Exerc 22: 863-870,
1990.
U.S. Department of Health and Human Services. Physical
Activity and Health: A Report of the Surgeon General. Atlanta,
GA: U.S. Department of Health and Human Services, Centers
for Disease Control and Prevention, National Center for
Chronic Disease Prevention and Health Promotion, 1996, 147.
TRAININGS-
ZONE
Trainingszone
Cooling-
down
Rust
Warming-
up
5-10 min 5-10 min
HF in slagen per minuut
150
130
30-60 min
Rust
Training in minuten
Tempo man NLD/B 1/3/01, 15:0416-17
9


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