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Samenvatting - Bewegen en Trainen

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08-08-2023

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2023/2024

Samenvatting voor het vak Bewegen en trainen gekoppeld aan de minor Vitaliteit door leefstijlcoaching.

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Institution: Hogeschool Windesheim (HW)
Study: Minor Vitaliteit door leefstijlcoaching
Course: Bewegen en Trainen

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Uploaded on: August 8, 2023
Number of pages: 2
Written in: 2023/2024
Type: Summary

Subjects

trainen
beweegrichtlijnen
bewegen
hartslagzones

Content preview

Bewegen en Trainen
Uithoudingsvermogen
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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Samenvatting - Bewegen en Trainen

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