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6. TRAININGSHANDLEIDING
In deze stap worden je inspanningen beloond. Door regelmatige training versterkt je de beenspieren.
Doe je best en probeer tijdens het sporten een gelijkmatig tempo te handhaven. De intensiteit van de
inspanningen moet voldoende zijn om de hartslag binnen het doelbereik te brengen, zoals weerge-
geven in de grafiek hieronder.
Deze stap maakt het mogelijk om het hart- en vaatstelsel en de spieren te laten herstellen.
Dit is het tegenovergestelde van de opwarmingsoefeningen. Verminder daarbij je trainingstempo en
ga nog ongeveer 5 minuten door met de training. Nu moet je de stretchoefeningen herhalen. Vergeet
niet om je spieren niet te veel uit te rekken of te zwaar te belasten. Naarmate je conditie toeneemt,
moet je misschien langer en harder trainen.
Het is aanbevolen om minstens drie keer per week, gelijkmatig over de week te trainen.
Deze fase moet voor de meeste mensen minstens 12 minuten duren
ZIELBEREICH
ALTER
ERHOHLUNG
PULS
MAXIMUM
HARTSLAG
HERSTEL
LEEFTIJD
DOELBEREIK
113


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