DKN technology R-310 Manual De Instrucciones página 40

Training period: endurance
Competition sports is one of the basics to set
up a training schedule in function of
endurance. The sporty amateur once again
takes advantage of the benefits of a training
set up for a competitive sportsman. As the
weights and the repetition of the exercises play
an important part in the measurement of our
"tiredness" in the training of muscle
development, the heart rate is the most
important element in the endurance training.
Before we give you some recommendations
for cardio training, it is important to know your
maximum heart rate. We can determine this
rate by a test which will ask a maximum effort
of our cardio-vascular system. This test
whoever is not suited for the sporty amateur.
However we can determine our maximum
heart rate by another formula : 220 minus our
age.
Starting from this formula, our optimal heart
rate in function of age, will be between 70 and
85% of our maximum heart rate obtained
during a cardio-vascular training session, and
between 60 and 70% during a metabolism
training.
We have different ways of training in the
endurance sports.
Continuous training
•
Training by interval
•
Repetition training
•
Competition training
•
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% 70%
Hr
MAX/ MAX/
MAX/ MAX/
MAX/
Edad min. min. min.
min
20 200 120 130 140
25 195 117 127 137
30 190 114 124 133
35 185 111 120 130
40 180 108 117 126
45 175 105 114 123
50 170 102 111 119
55 165 99 107 116
60 160 96 104 112
65 155 93 101 109
70 150 90 98 105
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.
75% 80% 85%
MAX/ MAX/
min. min. min.
The keeping of a training diary can help you in
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finding the causes when you have not reached
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your goals. In this diary you can write down
different information, which can help you to set
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up a training program, such as your eating
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habits, periods of rest and sleep, remarkable
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results etc. A visit to the dentist for example
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can influence your training results. If you can
128 136 145 take into account certain circumstances, you
can avoid a stagnation in your results.
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Adaptations of your training are usually
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important for the intensity of your program, the
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succession and the repetitions of the exercises
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and the achieving of results.
Training diary