Bedienungsanleitung DKN RB-3i (Seite 42 von 112) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch)

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seconds, and again after 1 minute. In this way

you become 3 values which you have to use

in the following formula :

A + 3000 divided by heart rate B + 3000

divided by heart rate C = endurance index.

Example: when your heart rate is 160 after

ending the exercise (heart rate A), 120 a

minute later (heart rate B) and 100 after 2

minutes (heart rate C), then you have an

endurance index of :

3000 : 160 = 18.75

3000 : 120 = 25.00

3000 : 100 = 30.00

Endurance index = 18.75 + 25.00 + 30.00 =

73.75

On the basis of the chart below you can adapt

your training and divide your powers better

according the result of this test. If you take the

endurance index from our example (73.75),

you can see in the chart below that this value

is sufficiently for someone younger than 35

and good for someone older than 35.

Endurance index

Less than 35

Over 35

< 50

not sufficient medium

51 – 60

medium medium

61 – 70

medium fair

71 – 76

fair well

77 – 85

good very well

86 – 90

very well exceptional

> 90

excellent exceptional

Training planning

Overload

Training means making an effort, using our

energy reserve. This effort will show a lower

performance afterwards. This effort can only

be undone if we give our body time to recover

and to rest. So both effort and rest are the

ingredients of a perfect training. Effort and

relaxation are one.

To determine how long we have to rest is not

simple because it depends on a lot of elements

such as the number of executed exercises, the

used weights, the kind of exercise, how long

we exercise…etc.

Furthermore, not every muscle needs the

same time to recuperate. A small muscle can

already be ready during practice, a big muscle

can need extra time.

To set up an intelligent training, we

recommend you to use some constant

parameters during a limited training period.

Based on these parameters it is much easier

to see if our body has enough time to

recuperate.

If you start training, you will feel “tired” after

every effort. However the longer you train, the

more easy it will become for your body to

recuperate and after a while you want feel

“tired” anymore and your performances will get

better. However if you keep feeling “tired” ,

your body needs more time to recuperate and

we even recommend you to stop training for a

few days and give your body the rest it

deserves.

You will notice that when you resume training,

your performances will get better much faster

than when you keep training without resting

(overload).

Descending or stagnating performances can

be signs of overload . Also an increased heart

rate can lead to overload, which also increases

the risk for injuries.

Muscular trainingperiode

To prevent physical overload by overtraining,

we recommend you to train no longer than 4 to

6 weeks on one territory. Divide your training

up into different periods and change your

program regularly.

•

Training unity = one training session

•

Micro cycle : all training sessions during 1

week

•

Meso cycle : groups 3 to 5 micro cycles.

In muscle training, the meso cycle is a

training which emphasizes endurance,

increase of size or power.

•

Macro cycle : groups different meso cycles

and can take a few months (6 to 12

months).

Now you find some more information about the

different features of each territory:

Endurance

A run of 400 meter requires endurance and

power. The endurance training will include a

preset series and the repetition of it. Attention !

the recuperation period is also very important.

The lactic acid in the muscles will increase and

will cause a inflamed feeling when the

tiredness keeps increasing.

One of the greatest effects of a training with

extended efforts is the increase of the

tolerance of the acid in the muscles, which can

be put into work as follows: there will appear

different causes who will neutralize a part of

the lactic acid; muscles will no longer be sour,

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