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Hartslagzone Intensiteit
% van
HF
max
*
Voorbeeld:
Hartslagzones**
Voorbeeld
trainingsduur
Trainingseffect
Voelt als: Constante en
beheerste snelle ademhaling.
Aanbevolen voor: Atleten die
trainen voor evenementen of
streven naar betere pres-
taties.
LICHT 60–70% 114-133 hsm 40–80 minuten Effect: Verhoogt de algemene
basisconditie, verbetert het her-
stel en verhoogt de stof-
wisseling.
Voelt als: Prettig en een-
voudig, beperkte belasting
voor spieren en hart en bloed-
vaten.
Aanbevolen voor: Iedereen,
voor lange trainingssessies tij-
dens basistrainingsperioden
en voor herstel tijdens het wed-
strijdseizoen.
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).
** Hartslagzones (in hartslagen per minuut) voor een persoon van 30 jaar met een maximale hartslag
van 190 hsm (220 - 30).
73


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