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4.4.1 EXTENSIEF („EXTENSIVE) (voorgeprogrammeerd, HF-gestuurd)
Trainingsdoelen:
k Verbetering van de overgangszone van aerobe naar anaerobe
stofwisseling
k Verbeterde stofwisseling door een verbeterd vermogen van
de werkmusculatuur om glycolytische en oxidatieve enzymen
te verbranden
k Verhoging van de bloedbuffercapaciteit
Opm.: het aantal intervallen is bij de extensieve intervaltraining
niet strikt vooraf ingesteld op grond van de grote intensiteit van
dit soort training. Men kan echter een beetje gegeneraliseerd
constateren dat bij de extensieve intervaltraining na 5 intervallen
een trainingsprikkel bereikt wordt. Daarom klinkt er bij de
extensieve intervaltraining na 5 intervallen een pieptoon.
Duur en HF zone:
k Warming-up:
10 min. op 60–75 % van de HF max.
(„HR max.”) resp. 80–93 % van de IAT.
k Interval /belasting („Interval”): 1 min op
minstens 90 % van de HF max. („HR max.”)
resp. 107 % van de IAT.
k Interval/herstel (“Rest”): 30 sec. (tijd-
gestuurd), d.w.z. na 30 sec. start de volgende
fase in de belasting onafhankelijk van hoever
uw HF is gezakt.
k Cool-down: 10 min op 60–75 % van de
HF max. („HR max.”) resp. 80–93 % van
de IAT
4.4.2 INTENSIEF („INTENSIVE) (voorgeprogrammeerd, tijdgestuurd)
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