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Om spieren te versterken tijdens het oefenen met je ROEIMACHINE, moet je de weerstand vrij hoog
instellen. Dit zal je beenspieren meer belasten en je kunt mogelijk niet zo lang trainen als je wilt.
Als je ook je algehele conditie wilt verbeteren, moet je het trainingsprogramma wijzigen. Je moet
normaal oefenen tijdens het opwarmen en afkoelen, maar tegen het einde van de trainingsfase moet
je de weerstand verhogen zodat de benen harder werken. Je moet de snelheid verlagen om je
hartslag in de doelzone te houden.
De doorslaggevende factor hier is hoeveel moeite je erin steekt. Hoe harder en langer je traint, hoe
meer calorieën je verbrandt. Dit is in feite hetzelfde als wanneer je traint om je conditie te verbeteren,
het verschil is slechts het doel.
SPIERVERSTEVIGING
GEWICHTSVERLIES
AFKOELEN
In dit stadium moeten je cardiovasculaire systeem en spieren weer ontspannen. Dit is een herhaling
van de opwarmfase. Verlaag eerst je tempo en ga ongeveer 5 minuten in dit lage tempo verder
voordat je van het toestel stapt. De stretchoefeningen moeten nu worden herhaald, maar vergeet
niet om je spieren niet te forceren. Naarmate je conditie verbetert, moet je langer en harder trainen.
Het is raadzaam om minimaal drie keer per week te trainen en, indien mogelijk, je training gelijkmatig
over de week te verdelen.
156


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