Training Control - Hammer Hometrainer Cardio T1 Manual

Huomautus:
Yksilöllisten erojen vuoksi sykealueet voivat vaihdella.
Tämän vuoksi suosittelemme, että määrittelet harjoittelun
myös oman kokemuksesi mukaisesti.
6.4 Harjoittelun rajat
Terveyden, hyvinvoinnin ja tehokkaan harjoittelun kannalta
suosittelemme harjoittelun mukauttamista sykkeen mukaan.
Tämä sääntö pätee niin aloittelijoihin, kuin myös
kokeneimpiin kuntoilijoihin.
Suosittelemme pulssin pitämistä 70% - 85% tasolla
maksimisykkeestä.
Mittaa sykkeesi harjoituksen seuraavissa vaiheissa.
1. Ennen harjoitusta
2. 10 minuuttia harjoituksen aloittamisesta
3. Minuutti harjoituksen lopettamisen jälkeen
Ensimmäisten harjoitteluviikkojen aikana
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on suositeltavaa rajoittaa harjoittelun sykeraja
70% tasolle maksimisykkeestä.
Seuraavien 2-4 kuukauden aikana, voit tehostaa
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harjoittelua, kunnes saavutat noin 85% tason
maksimisykkeestä, kuitenkaan rasittamatta liikaa
itseäsi.
Jokaista harjoitetta ylemmällä pulssialueella tulisi
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seurata palauttava harjoite alemmalla pulssi-
alueella (korkeintaan 75% tasolla maksimi-
sykkeestä).
Note:
Because there are persons who have „high" and „low"
pulses, the individual optimum pulse zones (aerobic zone,
anaerobic zone) may di er from those of the general
public (target pulse diagram).
In these cases, training must be con gured according
to individual experience. If beginners are confronted with
this phenomenon, it is important that a physician be con-
sulted before starting training, in order to check health
capacity for training.

6.4 Training control

Both medically and in terms of training physiology, pulse-
controlled training makes most sense and is oriented on
the individual maximum pulse.
This rule applies both to beginners, ambitious recreatio-
nal athletes and to pros.
Depending on the goal of training and performance sta-
tus, training is done at a speci c intensity of individual
maximum pulse (expressed in percentage points).
In order to e ectively con gure cardio-circulatory trai -
ning according to sports-medical aspects, we recom -
mend a training pulse rate of 70 % - 85 % of maximum
pulse. Please refer to the following target pulse diagram.
Measure your pulse rate at the following points in
time:
1. Before training = resting pulse
2. 10 minutes after starting training =
training / working pulse
3. One minute after training = recovery pulse
During the rst weeks, it is recommended that
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training be done at a pulse rate at the lower limit
of the training pulse zone (approximately 70 %)
or lower.
During the next 2 - 4 months, intensify training
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stepwise until you reach the upper end of the
training pulse zone (approximately 85 %),
but without overexerting yourself.
If you are in good training condition, disperse
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easier units in the lower aerobic range here
and there in the training program. so that you
regenerate su ciently. „Good" training always
means training intelligently, which includes
regeneration at the right time. Otherwise
overtraining results and your form degenerates.
Every loading training unit in the upper pulse
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range of individual performance should always
be followed in subsequent training by a
regenerative training unit in the lower pulse
range (up to 75 % of the maximum pulse).
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