Trainen op de Indoor Rower.pdf - Concept2
Trainen op de Indoor Rower.pdf - Concept2
Trainen op de Indoor Rower.pdf - Concept2
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Deel 1 Effectief gebruik van <strong>de</strong> <strong>Indoor</strong> <strong>Rower</strong> 7<br />
1. Trainingsrichtlijnen ................................................................................8<br />
2. Stretchen............................................................................................10<br />
3. Techniek..............................................................................................18<br />
4. Het ont<strong>de</strong>kken en verhelpen van problemen ....................................22<br />
Deel 2 Trainingsrichtlijnen 27<br />
1. Fysiologie............................................................................................28<br />
2. Trainingsintensiteit..............................................................................33<br />
3. Fysiologische testen ..........................................................................38<br />
4. Uitgangspunten voor een individueel trainingsschema......................41<br />
5. Vaak gestel<strong>de</strong> vragen ........................................................................48<br />
Deel 3 Trainings Schema’s 51<br />
1. Schema richtlijnen ..............................................................................52<br />
2. Basale conditietraining........................................................................53<br />
3. ‘Nul schema’ ......................................................................................55<br />
4. Gewichtsregulatie ..............................................................................56<br />
5. 20 Minuten fitness ............................................................................59<br />
6. 40 Minuten fitness ............................................................................61<br />
7. <strong>Trainen</strong> voor 2000 meter wedstrij<strong>de</strong>n ................................................63<br />
8. Marathon training ..............................................................................68<br />
9. Cross training......................................................................................76