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9.1 Herzfrequenzzonen
Weitere Informationen zur maximalen Herzfrequenz finden Sie in 5 Erste
Schritte auf Seite 10.
Unter Herzfrequenzzonen versteht man die prozentualen Anteile der maximalen
Herzfrequenz. Die Intensität Ihres Trainings wird anhand der Zeit ermittelt, die
Sie in jeder einzelnen von drei Zonen verbringen. Das Zonentraining ist eine
etablierte Trainingsmethode, für die Ihnen die folgenden voreingestellten
Standardwerte zu Verfügung stehen:
Zone 1 (60-70 %): Fitnesszone verbessert die grundlegende Fitness und
eignet sich zur Gewichtskontrolle
Zone 2 (70-80 %): Aerobe Zone verbessert die aerobe Fitness und eignet
sich zum Ausdauertraining
Zone 3 (80-90 %): Schwellenzone verbessert die aerobe und anaerobe
Fitness und eignet sich zur Verbesserung der Spitzenleistung
TIPP: Für ein effektives Fitnesstraining sollten Sie die Zonen 2 und 3 verwenden.
Es empfiehlt sich jedoch, nicht zu häufig in Zone 3 zu trainieren, da dies zu
Überbeanspruchungen oder Verletzungen führen kann.
TIPP: Wenn Sie während des Trainings drücken, um die Herzfrequenzzone
zu sehen, in der Sie sich befinden, hören Sie auch einen Signalton, wenn die HF-Zone
sich ändert.
HINWEIS: Die Standardwerte für das Zonentraining orientieren sich an den
Trainingsempfehlungen des American College of Sports Medicine.
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