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Perfectum Fitness Fitness Ergometer Class A - 70503 Manual

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De ideale manier om te trainen !
F ie ts e n is e e n id e a l e m a n ie r om b e l a n g rij k e s p ie re n te tra in e n e n is g oe d v oor h a rt & b l oe d v a te n .
Voor optimale resultaten kunt u het beste deze tips volgen:
• T ra in n ie t m e te e n n a e e n m a a l tij d .
• C on trol e e r in d ie n m og e l ij k u w p ol s tij d e n s d e tra in in g e n l e t op d e g e a d v is e e rd e p ol s s l a g v oor u w l e e f tij d e n n iv e a u .
• D oe a l tij d v oord a t u g a a t tra in e n e e n g oe d e s tre tc h w a rm in g -u p .
• V e rm in d e r d e s n e l h e id a a n h e t e in d v a n d e tra in in g v oor e e n g oe d e c ool in g -d ow n .
• O m s p ie rp ij n te v oork om e n k u n t u h e t b e s te n a d e tra in in g n og w a t s tre tc h oe f e n in g e n d oe n .
D e v ie r b e l a n g rij k e f a c tore n tij d e n s e e n tra in in g z ij n : herhalen, intensiteit, de duur van de training en motivatie.
H oe v a a k z a l ik tra in e n ?
O m u w c on d itie e n u ith ou d in g s v e rm og e n te v e rb e te re n , b e v e l e n w ij 3 k e e r p e r w e e k tra in e n a a n . H ie rb ij is re k e n in g
g e h ou d e n m e t e e n g e m id d e l d e tra in in g s f re q u e n tie v oor e e n v ol w a s s e n e d ie op l a n g e re te rm ij n d e k ra c h t v a n d e
h a rtv a te n op p e il w il t h ou d e n e n e e n h og e r v e t v e rb ra n d in g s n iv e a u w il t b e re ik e n . A l s u w c on d itie is toe g e n om e n k u n t u
d a g e l ij k s g a a n tra in e n . Z org e rv oor d a t u tu s s e n d e tra in in g e n re g e l m a tig e p a u z e s n e e m t.
H oe in te n s m oe t ik tra in e n ?
S ta rt d e tra in in g l a n g z a a m . V e rh oog d e tra in in g s ta p v oor s ta p om b l e s s u re s e n ov e rb e l a s tin g v a n d e s p ie re n te
v oork om e n .
O m w e n te l in g e n p e r m in u u t ( R P M )
V oor tra in in g v a n h a rt e n v a te n is h e t a a n te ra d e n e e n l a g e re w e e rs ta n d te k ie z e n om z od oe n d e m e e r om w e n te l in g e n
p e r m in u u t te m a k e n ( R P M ) . Z org v oor 6 0 -1 0 0 om w e n te l in g e n p e r m in u u t.
P ols f req uentie:
W ij ra d e n a a n u w p e rs oon l ij k e p ol s s l a g in d e a e rob ic z on e te h ou d e n . V e rb e te rin g v a n h e t u ith ou d in g s v e rm og e n w ord t
g rote n d e e l s b e re ik t d oor l a n g d u rig e c on d itie tra in in g e n in d e a e rob ic z on e . K ij k op h e t p u l s e ta rg e t d ia g ra m v oor d e ta il s
e n g e b ru ik d e p u l s e p rog ra m m a ’ s . I d e a a l is 8 0 % v a n u w tota l e c on d itie tra in in g te v ol tooie n m e t e e n a e rob ic p ol s s l a g ( tot
a a n 7 5 % v a n u w m a x im u m p ol s s l a g )
D e ov e rig e 2 0 % k u n t u w tra in e n m e t e e n h og e re p ol s s l a g om u w a e rob ic z on e n a a r e e n h og e r n iv e a u te k rij g e n .
R e g e l m a tig oe f e n e n s te l t u in s ta a t e e n h og e re p re s ta tie te b e re ik e n m e t d e z e l f d e p ol s s l a g . A l s u a l g e e x p e rim e n te e rd
h e e f t m e t e e n g e c on trol e e rd e p ol s tra in in g k u n t u n a a r g e l a n g d e v oor u j u is te p ol s z on e s e l e c te re n v oor u w p e rs oon l ij k e
tra in in g of c on d itie n iv e a u .
O p m e rk in g :
B ij m e n s e n m e t e e n e rg e h og e / e rg e l a g e p ol s s l a g is h e t in e n k e l e g e v a l l e n m og e l ij k d a t d e op tim a l e p e rs oon l ij k e p ol s
z on e a f w ij k t v a n d e a l g e m e n e ta rg e t p ol s d ia g ra m . I n d it g e v a l m oe t d e c on d itie tra in in g g e b a s e e rd w ord e n op u w p e r-
s oon l ij k e tra in in g s e rv a rin g e n . A l s b e g in n e rs m e t d e z e p rob l e m e n te m a k e n k rij g e n a d v is e re n w ij m e t k l e m e e n d ok te r te
ra a d p l e g e n in z a k e u w l ic h a m e l ij k e g e s c h ik th e id v oor d it s oort tra in in g .
T raining c ontrole:
D ok tore n e n w e te n s c h a p p e rs z ij n h e t e rov e r e e n s d a t d e p ol s g e c on trol e e rd e tra in in g w e l k e is g e b a s e e rd op d e
p e rs oon l ij k e m a x im u m p ol s s l a g d e m e e s t v e rs ta n d ig e m a n ie r v a n tra in in g is op m e d is c h e n p s y c h ol og is c h g e b ie d .
D e z e re g e l is z ow e l v oor b e g in n e rs a l s g e v ord e rd e n v a n toe p a s s in g . A f h a n k e l ij k v a n u w tra in in g s d oe l e n u w
c on d itie n iv e a u tra in t u m e t e e n z e k e re in te n s ite it v a n u w p e rs oon l ij k e m a x im u m p ol s s l a g ( w e e rg e g e v e n in p e rc e n ta g e )
V a n u it m e d is c h oog p u n t ra d e n w ij e e n tra in in g a a n m e t e e n p ol s s l a g tu s s e n d e 7 0 e n 8 5 p roc e n t v a n u w m a x im u m p ol s .
R a a d p l e e g h e t n a v ol g e n d e p ol s d ia g ra m .
M e e t u w p ol s s l a g op d e v ol g e n d e m om e n te n :
1 V oor u w s ta rt = p ol s in ru s t
2 N a d e e e rs te 1 0 m in u te n v a n d e tra in in g = tra in in g p ol s
3 1 m in u u t n a b e e in d ig in g v a n d e tra in in g = h e rs te l p ol s
… 23 …


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