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2. De juiste trainingsfrequentie
De trainingszone is het bereik, waarin het hart, dus de
hartfrequentie gedurende een doelgerichte training, een
effektief belasting heeft.
Als algemene richtlijn geldt:
65 % van Hf max is de ondergrens en 80 % van Hf max. is
de bovengrens van het effektieve trainingsgebied. De preciese
hartfrequentie –zone kunt ontlenen aan de Diagram.
Zone: Gezondheid 50-70 % van Hf max.
Uitwerking: Wellness voor de (her) starter
HF max 150 160 170 180 190 200 210
Bovengrens: 70 % 105 112 119 126 133 140 147
Ondergrens: 50 % 75 80 85 90 95 100 105
Zone: Fitness 70-80 % van de Hf max.
Uitwerking: Fitness voor de gevorderde
HF max 150 160 170 180 190 200 210
Bovengrens: 80 % 120 128 136 144 152 160 168
Ondergrens: 70 % 105 112 119 126 133 140 147
Zone: Vermogen 80-100 van Hf max.
Uitwerking: Topsport training voor de prestatie sporter
HF max 150 160 170 180 190 200 210
Bovengrens: 100 % 150 160 170 180 190 200 210
Ondergrens: 80 % 120 128 136 144 152 160 168
Houdt u er rekening mee: algemene sportplanning kan nooit
ingaan op de persoonlijke mogelijkheden. Daarvoor is een optimale
trainingsstructuur nodig die alleen een goedopgeleide Trainer kan
geven en die de sporter ook persoonlijk kent.
61


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