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9.1 Hartslagzones
Zie voor informatie over de maximum HR hoofdstuk 5 Om te
beginnen op pagina 10.
Hartslagzones zijn percentages van uw maximale hartslag. De intensiteit van
uw training wordt bepaald door de tijd die u doorbrengt in elk van de drie
zones. Zonetraining is een bewezen trainingsmethode. Dit zijn de vooraf
ingestelde standaardwaarden:
Zone 1 (60-70%): conditiezone; verbetert basisconditie en is geschikt voor
afvallen.
Zone 2 (70-80%): aerobe zone; verbetert aerobische conditie en is geschikt
voor training van het uithoudingsvermogen.
Zone 3 (80-90%): drempelzone; verbetert aerobische conditie en
anaerobische conditie en is geschikt voor verbeteren van piekprestaties.
TIP: Gebruik de zones 2 en 3 om een goede conditie te krijgen. Voorkom te
vaak trainen in zone 3 om overtraining of blessures te voorkomen.
TIP: Als u op drukt om de hartslagzone te zien waarin u zich tijdens een
training bevindt, hoort u ook een geluid als de HR-zone verandert.
OPMERKING: De standaard zonewaarden volgen de richtlijnen van het
American College of Sports Medicine voor het voorschijven van oefeningen.
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