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Quality Sports Crosstrainer Python Manual

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VETVERBRANDING
Het lichaam begint met vet te verbranden bij ca. 60% van de maximale
hartslag. Voor het bereiken van een optimale vetverbranding, is het
raadzaam dat de hartslag tussen de 60% ~ 70% van de maximale hartslag
bevindt. De optimale training bestaat uit drie trainingen per week 30
minuten elk.
Voorbeeld: U bent 52 jaar wil beginnen met sporten.
Maximale hartslag = 220-52 (leeftijd) = 168 puls / min
Minimum hartslag = 168x 0,6 = 101 puls / min
Hoogste hartslag = 168x0.7 = 117 puls / min
Gedurende de eerste week is het raadzaam om te beginnen met een hartslag van 101,
daarna verhogen tot 117. Met de toenemende verbetering van de conditie de
trainingsintensiteit te verhogen tot 70% ~ 85% van uw maximale hartslag. Dit kan worden
gedaan door het vergroten van de weerstand een hogere frequentie of meer training.
TRAININGSORGANISATIE
Opwarmen
Voor iedere training moet je opwarmen voor 5 ~ 10 minuten. Hier kunt u o.a. stretchen en
trainen met een lage weerstand.
Training sessie
Tijdens de training zelf dient een percentage van 70% ~ 85% van de maximale hartslag te
worden gekozen. De tijd-lengte van uw training kan worden berekend met de volgende
vuistregel:
Dagelijkse training : ca. 10 min. per unit
2-3 x per week: ca. 30 min. per unit
1-2 x per week: ca . 60 min. per unit
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