DKN technology EB-3100 Mode D'emploi page 37

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% 65%
Hr
MAX/ MAX/
MAX/
Age min. min.
min
20 200 120 130
25 195 117 127
30 190 114 124
35 185 111 120
40 180 108 117
45 175 105 114
50 170 102 111
55 165 99 107
60 160 96 104
65 155 93 101
70 150 90 98
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.
70% 75% 80% 85%
MAX/ MAX/ MAX/ MAX/
min. min. min. min.
140 150 160 170
137 146 156 166
133 143 152 162
130 139 148 157
126 135 144 153
123 131 140 149
119 128 136 145
116 124 132 140
112 120 128 136
109 116 124 132
105 113 120 128
Training diary
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.
- Set up a training program for a longer period (6
to 12 months)
- Divide your long term planning up into different
cycles (meso cycle) of 4 to 6 weeks.
- Make sure there is enough variation in your
training. Train on endurance, power and muscle
development.
If you choose for endurance training, vary between
short, mid-long and long training periods.
- In de loop van een mesocyclus dient u de
intensiteit van de training te verhogen, zowel
voor uithouding als voor spiertraining. Beperk de
intensiteit van de training steeds in de beginfase
van elke nieuwe cyclus.
- Evalueer regelmatig uw training om te zien of u
op het goede spoor zit en of u de belangrijkste
doeleinden kan bereiken, indien niet :
- During a meso cycle you have to increase the
intensity of the training for endurance as well as
for muscle training. Limit the intensity of the
training in the beginning of every new cycle.
- Evaluate regularly your training to make sure you
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
Summary