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Subjektive Beurteilung der Belastungsintensität
Der zweite und einfachere Weg zur Ermittlung Ihrer Trainingsintensität
ist die subjektive Beurteilung der Belastungsstufe. Schätzen Sie mit
Hilfe der sogenannten “Borg-Skala” Ihre aktuelle Trainingsintensität
ein, und können somit auf einfachem Wege jederzeit Ihre
Trainingsintensität überwachen. Diese kann auch in Kombination mit
einer Herzfrequenzüberwachung angewandt werden.
Borg-Skala
0Keine Belastung
0,5 Sehr, sehr schwach
1 Sehr schwach
2 schwach
3Moderat
4etwas stärker
5 Stark
6
7 Sehr stark
8
9
10 Sehr, sehr stark
Maximal
Für die meisten Menschen empfiehlt es sich zwischen 3 (moderat)
und 5 (stark) zu trainieren.
Sprech-Test
Der sogenannte ”Sprech-Test” ist einfach und schnell durchführbar.
Wenn Sie sich während des Trainings nicht mühelos unterhalten
können, ohne kurzatmig zu werden, trainieren Sie zu intensiv.
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