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TOUR S · RACER S · RACER RS
GRUNDLAGEN FÜR EFFEKTIVES TRAINING
Sportmedizin und Trainingswissenschaft nutzen die Fahrrad-Ergometrie u.a.
zur Überprüfung der Funktionsfähigkeit von Herz, Kreislauf und Atmungssystem.
Ob Ihr Training nach einigen Wochen die gewünschten Auswirkungen
erzielt hat, können Sie folgendermaßen feststellen:
1. Sie schaffen eine bestimmte Ausdauerleistung mit einer
geringeren Herzfrequenz als vorher
2. Sie halten eine bestimmte Ausdauerleistung mit derselben
Herzfrequenz über eine längere Zeit durch
3. Sie erholen sich nach einer bestimmten Ausdauerleistung
schneller als vorher.
RICHTWERTE FÜR DAS AUSDAUERTRAINING
Maximalpuls: Man versteht unter einer maximalen Ausbelastung
das Erreichen des individuellen Maximalpulses. Die maximal
erreichbare Herzfrequenz ist vom Alter abhängig.
Hier gilt die Faustformel: Die maximale Herzfrequenz pro Minute
entspricht 220 Pulsschläge minus Lebensalter.
BEISPIEL: Alter 50 Jahre > 220 – 50 = 170 Puls/min.
BELASTUNGSINTENSITÄT
Belastungspuls: Die optimale Belastungsintensität wird bei 65–
75% (vgl. Diagramm) der individuellen Herz–/Kreislaufleistung
erreicht. In Abhängigkeit vom Alter verändert sich dieser Wert.
PULS
PULSDIAGRAMM
220
200
180
160
140
120
100
80
20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 ALTER
Maximalpuls
(220 minus Alter)
Fitnesspuls
(75% von max. Puls)
Fettverbrennungspuls
(65% von max. Puls)
FITNESS- UND FETTVERBRENNUNG
TourS_RacerS_RS_Bedienungsanleitung_RZ_DE/GB/F/NL/I.indd 10 04.09.14 17:05
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