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Warming-up- en cooling-down-oefeningen
Elke training moet de volgende drie delen omvatten:
1. Een warming-up, bestaande uit 5 tot 10 minuten stretchen en lichte oefeningen. Een verstandige
warming-up verhoogt de lichaamstemperatuur, de hartslag en de bloedcirculatie als voorberei-
ding op de training.
2. De training in de juiste trainingszone, 20-30 minuten trainen met de hartslag in de streefzone.
Let op: Houd de hartslag gedurende de eerste paar weken van het trainingsprogramma niet
langer dan 20 minuten in de trainingszone.
3. Een cooling-down met 5-10 minuten stretchen. Dit verbetert de flexibiliteit van de spieren en
helpt problemen na de training te voorkomen.
Trainingsfrequentie
Om je conditie te behouden of te verbeteren, plan je drie trainingen per week met minimaal een vrije
dag ertussen. Na een maand regelmatig sporten, kun je het aantal trainingen per week verhogen tot
vijf, indien gewenst.
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