Inhaltsverzeichnis
Werbung
Continuous training is most used in leisure sports,
training by interval in a less way. Repetition and
competition training mostly ask for exceptional and
intense efforts and therefore they are not
recommended for the sporty amateur.
A continuous training is characterized by a training
over a longer period, without interruption of the effort.
The most sporty amateurs automatically go for this
kind of training.
They often become good results when the level of
effort correspond to the optimal heart rate in a certain
age category.
The training by interval usually contains a series of
efforts and a series of relaxation. The series of
relaxation contains moments of partial rest.
Continuous training is chosen by 80 to 90% of the
sportsmen who wants to work on endurance. We
therefore recommend continuous training to every
sporty amateur.
60%
Hr
MAX/
MAX/
MAX/
Age
min.
min.
min
20
200
120
25
195
117
30
190
114
35
185
111
40
180
108
45
175
105
50
170
102
55
165
99
60
160
96
65
155
93
70
150
90
Training evaluation
The preset program is only effective if you regularly
control yourself. It is better to use the term
"evaluation" because we evaluate the present
data/results in function of the next training cycle.
Even though the preset goals were chosen carefully
and realistic, it always is possible that the program of
a meso cycle is realized partially. This can have
several causes such as illness, injuries, occupation
activities, or other motifs to interrupt your training. If
you already reached some goals, but not all of them,
you have to adapt your training program for the next
meso cycle.
65%
70%
75%
80%
MAX/
MAX/
MAX/
min.
min.
min.
130
140
150
160
127
137
146
156
124
133
143
152
120
130
139
148
117
126
135
144
114
123
131
140
111
119
128
136
107
116
124
132
104
112
120
128
101
109
116
124
98
105
113
120
The keeping of a training diary can help you in finding
the causes when you have not reached your goals.
In this diary you can write down different information,
which can help you to set up a training program, such
as your eating habits, periods of rest and sleep,
remarkable results etc. A visit to the dentist for
example can influence your training results. If you
can take into account certain circumstances, you can
avoid a stagnation in your results. Adaptations of
your training are usually important for the intensity of
your program, the succession and the repetitions of
the exercises and the achieving of results.
-
Make sure if a fitness training doesn't cause
problems for your health.
-
Evaluate your level of power, endurance,
flexibility, speed and coordination before you
start training.
-
Set realistic goals based on your physical
possibilities.
85%
Set up a training program for a longer period (6
-
MAX/
min.
to 12 months)
-
Divide your long term planning up into different
cycles (meso cycle) of 4 to 6 weeks.
170
-
Make sure there is enough variation in your
166
training. Train on endurance, power and muscle
development.
162
157
If you choose for endurance training, vary between
153
short, mid-long and long training periods.
149
145
-
During a meso cycle you have to increase the
intensity of the training for endurance as well as
140
for muscle training. Limit the intensity of the
136
training in the beginning of every new cycle.
132
-
Evaluate regularly your training to make sure you
128
are on the right track and if you can achieve your
most important goals, if not:
•
Adapt the next meso cycle
•
Repeat the initial test
•
Do interim tests at the end of every meso cycle
Success
Even after a short period of regular exercises you will
realise that you constantly have to increase the
pedalling resistance to reach your optimum pulse
rate.
The units will be continuously easier and you will feel
a lot fitter during your normal day.
For this achievement you should motivate yourself to
exercise regularly. Choose fixed hours for your work
out and do not start training too aggressively.
An old saying amongst sportsmen says:
"The most difficult thing about training is to start it."
Training diary
Summary
25
Werbung
Inhaltsverzeichnis
