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Veränderung der Stoffwechseltätigkeit während des Trainings:
- In den ersten 10 Minuten der Ausdauerleistung verbraucht unser Körper den im Muskel abgelagerten Zuckerstoff
Glykogen.
- Nach ca. 10 Minuten wird darüber hinaus auch Fett verbrannt.
- Nach 30-40 Minuten wird der Fettstoffwechsel aktiviert, danach ist das Körperfett der hauptsächliche Energielieferant.
Zielpuls-Diagramm
(Herzfrequenz/Alter)
195
190
185
180
175
170
165
160
155
150
166
162
157
153
149
145
140
136
132
128
137
133
130
126
123
119
116
112
109
105
100
110
120
130
140
150
160
170
180
190
200
20 25 30 35 40 45 50 55 60 65 70
Alter
Herzfrequenz
(Herzschlag/Min.)
Maximalpuls * 85%
empfohlene Obergrenze
Maximalpuls * 70%
empfohlene Untergrenze
Maximalpuls * 90%
Maximalpuls
= 220-Alter
aerobe Zone = Zielzone
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