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4.4.1 EXTENSIVES TRAINING (vorprogrammiert, HF gesteuert)
Trainingsziele:
k Verbesserung der Übergangszone vom aeroben zum
anaeroben Stoffwechsel
k Verbesserter Stoffwechsel durch verbesserte higkeit
der Arbeitsmuskulatur, glykolytische und oxidative Enzyme
zu verbrennen
k Erhöhung der Blutpuffer Kapazität
Hinweis: Die Anzahl der Intervalle ist beim extensiven Intervall-
training aufgrund der hohen Intensität dieser Trainingsart nicht
streng vorgegeben. Etwas verallgemeinert lässt sich jedoch fest-
halten, dass beim extensiven Intervalltraining nach 5 Intervallen
ein Trainingsreiz erzielt wird. Deshalb ernt beim extensiven
Intervalltraining nach 5 Intervallen ein Piepston.
Dauer und HF Zone:
Warm up: 10 min. mit 60–75 % der HF max.
bzw. 80–93 % der IAS.
Intervall / Belastung: 1 min mit min. 90 % der HF
max. bzw. 107 % der IAS.
Intervall/Erholung: 30 sek. (zeitgesteuert), d.h.
nach 30 sek. startet die nächste Belastungs-
phase unabhängig wie weit sich Ihre HF abge-
senkt hat.
Cool down: 10 min. mit 60–75 % der HF max.
bzw. 80–93 % der IAS.
4.4.2 INTENSIVES TRAINING (vorprogrammiert, zeitgesteuert)
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