{"id":104329,"date":"2018-11-27T12:45:37","date_gmt":"2018-11-27T10:45:37","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=104329"},"modified":"2018-12-03T08:58:19","modified_gmt":"2018-12-03T06:58:19","slug":"fietsfiks-beginner-toets-jouself","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/fietsfiks-beginner-toets-jouself\/","title":{"rendered":"Hoe fietsfiks is jy as beginner?"},"content":{"rendered":"<p><em>Hoe fietsfiks is jy as beginner? deur Salome Delport. Hooffoto:\u00a0<a href=\"https:\/\/www.istockphoto.com\/za\/portfolio\/pixdeluxe?mediatype=photography\" target=\"_blank\" rel=\"noopener\">pixdeluxe<\/a>\/istock images\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe fietsfiks is jy as beginner?<\/h4>\n<p>Jou eerste mikpunt is om \u2019n basis te kry waarvandaan jy werk om meer fietsfiks te raak. Kies vir jou eerste rit \u2019n roetetjie van so 100m tot een kilometer &#8211; op \u2019n gelyke stukkie pad. Moenie lag nie \u2013 jy moet nog terugry ook!<\/p>\n<p>Op \u2019n ernstige noot:\u00a0Die rede hoekom jy so stadig begin is dat hierdie heel eerste rit jou realisties wys waar jy staan. As jy lanklaas fietsgery het, nooit by die gim fietsry nie en nooit trappe klim nie, is daar regtig \u2019n risiko op beserings \u2013 \u00a0en dan gaan jy van die begin af sukkel en baie, baie kere moet ophou en\/of vir duur fisioterapie moet opdok.<\/p>\n<p>Wees slim en begin stadig. Jou volgende rit kan baie verder wees.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefenprogram-fiets-beginner-maklik\/\" target=\"_blank\" rel=\"noopener\">28-dag oefenprogram vir beginner-fietsryers<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Jou polsslag wys hoe fietsfiks jy nou is<\/h4>\n<p>Ewe belangrik: meet jou polsslag aan die einde van jou eerste rit. Polsslag is \u2019n baie betroubare maatstaf van hoe hard jou hart werk. As jy fikser wil word moet jou hart hard genoeg werk. Terselfdertyd kan jy jou hart beskadig as jy hom te hard laat werk.<\/p>\n<p>Die biokinetici gebruik \u2019n formuletjie om die goue middeweg te kry waar jou hart net-net hard genoeg werk. Dit werk so:<\/p>\n<p><strong>Jou maksimum-polsslag\u00a0 = 220 &#8211; jou ouderdom<\/strong><\/p>\n<ul>\n<li>As jy <strong>veertig<\/strong> is is dit 220 &#8211; 40 = <strong>180<\/strong><\/li>\n<li>As jy <strong>vyftig<\/strong> is is dit 220 &#8211; 50 = <strong>170<\/strong><\/li>\n<li>As jy <strong>sestig<\/strong> is, is dit 220 &#8211; 60 = <strong>160<\/strong> (Jy kan op sestig begin fietsry!)<\/li>\n<\/ul>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefening-ouderdom\/\" target=\"_blank\" rel=\"noopener\">Is jy te oud om te begin oefen?<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe fietsfiks is jy dus?<\/h4>\n<p>Nou vir die interpretasie van jou eerste rit:<\/p>\n<ul>\n<li>Hoeveel was jou hartklop per minuut aan die einde?<\/li>\n<li>Hoe het jy direk na jou eerste fietsrit gevoel?<\/li>\n<li>En die volgende dag? Stywe spiere? \u2019n Seer nek? Is jou hande seer? En jou sitbeentjies?<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<div id=\"attachment_104836\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-104836\" class=\"size-medium wp-image-104836\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/11\/Pexels_fietsfiks-500x334.jpeg\" alt=\"Hoe fietsfiks is jy as beginner?\" width=\"500\" height=\"334\" \/><p id=\"caption-attachment-104836\" class=\"wp-caption-text\">Foto: Pexels<\/p><\/div>\n<p>&nbsp;<\/p>\n<p>Dit is wat jou antwoorde beteken:<\/p>\n<h4><\/h4>\n<h4><\/h4>\n<h4>Fietsfiks op Vlak 1<\/h4>\n<p><strong>Jy voel goed, niks is styf nie en jou asemhaling het die hele rit egalig of gebly. Jou hartklop was nooit oor die helfte van jou maksimum nie.<\/strong><\/p>\n<p>Fantasties! Jy is taamlik fietsfiks en kan maklik verder daaraan werk.<\/p>\n<p>Verdubbel die afstand vir jou volgende rit. Hou aan om elke volgende rit te verleng totdat jou bene na die tyd moeg voel en\/of jou hartklop opjaag na 70% van jou maksimum. Jy het nou \u2019n goeie idee van die regte basisafstand waarop jy jou fiksheid verder kan bou.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fiksheid-fiets-beginner-hartklop\/\" target=\"_blank\" rel=\"noopener\">A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers<\/a><\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4>Fietsfiks op Vlak 2<\/h4>\n<p><strong>Jou bene voel soos jellie, maar jy is nie styf nie.<\/strong><\/p>\n<p>Dit is goeie nuus.\u00a0 Maar wat was jou hartklop? As dit oor 70% van jou maksimum is, moet jy \u2019n bietjie terugsny en \u2019n korter entjie ry of stadiger ry.<\/p>\n<p>As dit onder 70% van jou maksimum is, hou aan met jou huidige afstand, tot jou bene gemaklik na die tyd is. Jou hartklop sal waarskynlik ook effens bedaar.<\/p>\n<p>Word geleidelik fietsfiks deur jou afstand elke week met 10% te verleng, soos wat die fisioterapeute voorstel. Hou maar liewer hierby as om dit te oordoen en later spyt te wees oor beserings.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/sportmasserings\/\" target=\"_blank\" rel=\"noopener\">Wenke vir sportmasserings<\/a><\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4>Fietsfiks op Vlak 3<\/h4>\n<p><strong>Jy is die volgende dag stram, styf en seer<\/strong><\/p>\n<p>Jy is reeds by jou maksimium op hierdie stadium. Maar moenie moedeloos en hopeloos voel nie.\u00a0Jy gaan ook by 20 kilo\u2019s uitkom! Jy het net \u2019n bietjie ekstra voorbereiding nodig.<\/p>\n<p>Styfheid wys dat jy \u2019n risiko op beserings loop. Jou spiere moet gewoond gemaak raak aan hierdie soort oefening. Die geheim is om hulle geleidelik te strek. Google watter strekoefeninge goed werk. Strek elke dag maar strek tot jy jou spiere net-net voel. As jy so strek dat jy skerp pyn ervaar oorstrek jy die spiere, wat skade kan doen.<\/p>\n<p>Hou by jou afstand en maak so tot jou bene nie meer styf raak nie. As jy regtig baie seer is, halveer liewer jou afstand.<\/p>\n<ul>\n<li><strong>Dag 1<\/strong> Ry jou afstand<\/li>\n<li><strong>Dag 2<\/strong>\u00a0Rus maar strek veral jou bobene en kuite \u2019n paar keer liggies<\/li>\n<li><strong>Dag 3<\/strong> Ry jou afstand<\/li>\n<li><strong>Dag 4 <\/strong>Rus maar strek veral jou bobene en kuite \u2019n paar keer liggies.<\/li>\n<\/ul>\n<p>Herhaal die siklus tot jou bene gemaklik is. Jy kan jou afstand verleng. Ry tot waar jy kom op 50% van jou maksimum hartklop. Jy is nou by die basisafstand vanwaar jy jou fiksheid lekker en maklik kan opbou.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/5-oefenfoute-wat-ons-almal-maak\/\" target=\"_blank\" rel=\"noopener\">5 oefenfoute wat ons almal maak<\/a><\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4>Fietsfiks op Vlak 4<\/h4>\n<p><strong>Jy is baie uitasem\u00a0en jou hart klop bo 70% van jou maksimum<\/strong><\/p>\n<p>Jy is a\u00ebrobies onfiks. Dit kom gou reg op \u2019n fiets maar jy moet nogtans nooit so te oefen dat jou polsslag verby die maksimum vir jou ouderdom gaan nie. Te harde oefening kan jou hart beskadig.<\/p>\n<p>As jy oor die grens is halveer jou afstand, en ry elke tweede of derde dag die korter afstand tot jy dit maklik doen sonder dat jou hart die grens oorskry. Nou kan jy jou afstand opstoot en stadig fietsfiks word. Onthou die 10% re\u00ebl \u2013 net 10% verder per week.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/herstel-net-belangrik-soos-oefen\/\" target=\"_blank\" rel=\"noopener\">Herstel is net so belangrik soos oefen<\/a><\/p>\n<p>&nbsp;<\/p>\n<h4>Fietsfiks op Vlak 5<\/h4>\n<p><strong>En wat as jy stram en styf en uitasem was en jou hart het soos \u2019n perd galop? <\/strong><\/p>\n<p>Die riglyne vir Vlak 3 en 4 geld vir jou: jy sal moet strek en jou afstand halveer. Een wonderlike aspek van fietsry is dat mens baie duidelik sien hoe jy fietsfiks raak. Byt vas &#8211; jy gaan binne \u2019n maand uitstekende vordering sien!<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fietsry-beginner-vroue-veertig-40\/\" target=\"_blank\" rel=\"noopener\">Die lekkerste roetes vir beginner-fietsryers<\/a><\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fiets-veiligheid\/\" target=\"_blank\" rel=\"noopener\">Die 15 goed waarna jy moet kyk in die 30 sekondes voor jy op jou fiets klim<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Die beste afstand vir jou eerste fietsrit is net een enkele kilometer ver &#8211; of selfs minder. Hoekom so kort? Dit wys jou hoe fietsfiks jy regtig is &#8230; en help om beserings soos \u2019n seer knie, krampe en geskeurde ligamente te keur.<\/p>\n","protected":false},"author":19,"featured_media":104759,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[58038,62680,62681,136,193,409,23664,23684,58037],"class_list":["post-104329","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-fiets","tag-fietsfiks","tag-seer-spiere","tag-gesondheid","tag-fiksheid","tag-fietsry","tag-health","tag-fitness","tag-fiks"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hoe fietsfiks is jy as beginner? | rooi rose<\/title>\n<meta name=\"description\" content=\"Die beste afstand vir jou eerste fietsrit is ... net een kilometer ver. 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