Manual Sigma Sport PC 7 (page 61 of 64) (English, German, Dutch, French, Italian, Spanish)

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2. De juiste trainingsfrequentie

De trainingszone is het bereik, waarin het hart, dus de

hartfrequentie gedurende een doelgerichte training, een

effektief belasting heeft.

Als algemene richtlijn geldt:

65 % van Hf max is de ondergrens en 80 % van Hf max. is

de bovengrens van het effektieve trainingsgebied. De preciese

hartfrequentie –zone kunt ontlenen aan de Diagram.

Zone: Gezondheid 50-70 % van Hf max.

Uitwerking: Wellness voor de (her) starter

HF max 150 160 170 180 190 200 210

Bovengrens: 70 % 105 112 119 126 133 140 147

Ondergrens: 50 % 75 80 85 90 95 100 105

Zone: Fitness 70-80 % van de Hf max.

Uitwerking: Fitness voor de gevorderde

HF max 150 160 170 180 190 200 210

Bovengrens: 80 % 120 128 136 144 152 160 168

Ondergrens: 70 % 105 112 119 126 133 140 147

Zone: Vermogen 80-100 van Hf max.

Uitwerking: Topsport training voor de prestatie sporter

HF max 150 160 170 180 190 200 210

Bovengrens: 100 % 150 160 170 180 190 200 210

Ondergrens: 80 % 120 128 136 144 152 160 168

Houdt u er rekening mee: algemene sportplanning kan nooit

ingaan op de persoonlijke mogelijkheden. Daarvoor is een optimale

trainingsstructuur nodig die alleen een goedopgeleide Trainer kan

geven en die de sporter ook persoonlijk kent.

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Sigma Sport PC 7 Manual

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