Summary
Samenvatting - Bewegen en Trainen
- Course
- Institution
Samenvatting voor het vak Bewegen en trainen gekoppeld aan de minor Vitaliteit door leefstijlcoaching.
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duikeryael
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Bewegen en TrainenUithoudingsvermogen
Kortdurend: Anaeroob: energie opgewekt zonder gebruik van zuurstof. Zwakke relatie met
gezondheid, niet zo relevant voor leefstijlcoach. ( behalve als basis voor krachttraining)
- Fosfaat systeem tot 15 sec
- Melkzuur systeem max 3 min
Langdurend: Aeroob: met zuurstof
- Zuurstofsysteem, lange duur
- Meest relevant voor je gezondheid
-
Uitgedrukt in maximale zuurstofopname : VO2max
Beweegrichtlijnen
+ Weinig zitten
Maximale hartfrequentie (HF Max) = 220 - (Leeftijd)
Hartslag reserve (HRR) = HF Max -(rust hartslag)
Trainingszone = %HRR + Rust hartslag
zone 1, 55 % bijvoorbeeld
hfmax = 220 - 21 = 199
hrr= 199 - 50 = 139
139 + 50 = 189
55 % van 189 = 103,95
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