{"id":104343,"date":"2018-11-28T12:45:31","date_gmt":"2018-11-28T10:45:31","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=104343"},"modified":"2018-12-03T09:02:29","modified_gmt":"2018-12-03T07:02:29","slug":"fiksheid-fiets-beginner-hartklop","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/fiksheid-fiets-beginner-hartklop\/","title":{"rendered":"A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers"},"content":{"rendered":"<p><em>A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers deur Salom\u00e9 Delport. Hooffoto:\u00a0<a href=\"https:\/\/www.istockphoto.com\/za\/portfolio\/kali9?mediatype=photography\" target=\"_blank\" rel=\"noopener\">kali9<\/a>\/istock images\u00a0<\/em><\/p>\n<p>&nbsp;<\/p>\n<h4>A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers bo 40,50, en 60<\/h4>\n<p>Jy is nou op jou fiets, en jy weet hoe ver jy kan ry,\u00a0gebaseer op jou fiksheid op hierdie stadium. (<a href=\"https:\/\/novanews.co.za\/rooirose\/fietsfiks-beginner-toets-jouself\/\" target=\"_blank\" rel=\"noopener\">Lees hier as jy nog nie weet nie<\/a>.) Jy kort nou nog net \u2019n oefenprogram. \u2019n Goeie, basiese oefenprogram maak fiksheid lekker: jy verken al verder en\/of kan met maats begin saamry sonder dat dit ooit soos harde werk voel.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/oefenprogram-fiets-beginner-maklik\/\" target=\"_blank\" rel=\"noopener\">28-dag oefenprogram om te begin fietsry<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fiksheidskenners identifiseer drie aspekte van fiksheid:<\/strong><\/p>\n<ul>\n<li>a\u00ebrobies<\/li>\n<li>kragbou en<\/li>\n<li>uithouvermo\u00eb<\/li>\n<\/ul>\n<p>Dit is baie maklik om al drie op \u2019n fiets op te bou: jy trap vinniger, ry verder of trap harder.\u00a0Jy kan baie tegnies raak oor sones en hartklop en slimoorlosies en <em>apps<\/em> op jou selfoon.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/apps-wat-enige-vrou-se-lewe-makliker-maak\/\" target=\"_blank\" rel=\"noopener\">Apps wat enige vrou se lewe makliker maak<\/a><\/p>\n<p>As jy net rustig en vir die genot wil ry kan jy ook maar net na jou asemhaling luister en opmerk hoe jou spiere voel, en jou oefenprogram aanpas om aldrie soorte oefening in te sluit, soos in die eerste deel hieronder. Ek het self begin met \u2019n baie eenvoudige oefenprogram wat geskik is vir taamlik onfikse mense. <a href=\"https:\/\/novanews.co.za\/rooirose\/oefenprogram-fiets-beginner-maklik\/\" target=\"_blank\" rel=\"noopener\">Lees dit hier.<\/a><span style=\"color: #ff0000;\">\u00a0<\/span><\/p>\n<p>Maar dit is tog belangrik dat jy weet wat jou maksimum hartklop is, sodat jy dit nie oorskry nie. Jou hartklop as riglyn werk uitstekend om fiksheid te bou op die regte manier. As jy van die tegniese kant van fiksheid hou lees beslis die <a href=\"https:\/\/novanews.co.za\/rooirose\/fietsfiks-beginner-toets-jouself\/\" target=\"_blank\" rel=\"noopener\">artikel oor fiksheid gebaseer op jou hartklop.<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Bou jou fiksheid deur na asemhaling en spiermoegheid op te let<\/h4>\n<p><strong>Vir a\u00ebrobiese oefening<\/strong><\/p>\n<p>Kies \u2019n taamlik gelyke pad of een met \u2019n klein gradi\u00ebnt. Kies \u2019n rat wat jou net-net laat werk. Jy kry a\u00ebrobiese oefening as jy vinnig genoeg trap dat jy vinnig en diep asemhaal en net-net kan praat. Jou beenspiere raak tam maar brand nie en voel nie ooreis nie. Jy behoort eers na so tien minute te begin sweet.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fietsry-beginner-vroue-veertig-40\/\" target=\"_blank\" rel=\"noopener\">Die lekkerste fietsroetes vir beginners<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vir uithouvermo\u00eb<\/strong><\/p>\n<p>Kies \u2019n taamlik gelyke pad of een met \u2019n ligte gradi\u00ebnt en rap in \u2019n ligte rat. Jy wil nie nou hard werk nie maar eerder jou spiere leer om langer te werk. Jy bou uithouvermo\u00eb op as jy so lank as moontlik trap teen \u2019n tempo wat jou net-net vinniger laat asemhaal. Jy oefen teen die regte tempo as jy met gemak kan gesels terwyl jy ry. Jou bene raak nie moeg nie en jy behoort te voel asof jy lank so kan aangaan, sonder om te sweet.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vir kragbou<\/strong><br \/>\nJy kan op \u2019n gelyke pad baie vinnig en in \u2019n lae rat trap, of jy kan \u2019n effense steilte kies vir harder trap wat jou krag opbou. Jy behoort so hard te trap dat jy binne \u2019n paar minute begin sweet. Trap vir een tot twee minute teen jou maksimum en gaan dan oor na jou rustigste tempo tot jou hartklop bedaar het. Soos jy fikser raak kan jy jou harder werk stadigaan met so \u2019n minuut of twee langer per week. Moenie te vinnig harder werk nie. Die meeste beserings ontstaan juis weens te harde kragbou-oefening.<\/p>\n<p>Lees ook: <a href=\"https:\/\/novanews.co.za\/rooirose\/fiets-veiligheid\/\" target=\"_blank\" rel=\"noopener\">15 goed waarna jy moet kyk in die 30 sekondes voordat jy begin fietsry<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Fiksheid gebaseer op jou hartklop<\/h4>\n<p>Hartklop is baie nuttig om jou te wys of jy nou regtig aan jou uithouvermo\u00eb\u00a0werk of besig is om a\u00ebrobies fiks te raak of krag te bou. Jou maksimum hartklop word as die basiese verwysingspunt gebruik.\u00a0Maar wat is jou maksimum hartklop? Dit word bereken deur \u2019n formule wat op jou ouderdom gebaseer is wyd deur biokinetici en fisioterapeute toegepas word:<\/p>\n<p><strong>Jou maksimum-hartklop = 220 &#8211; jou ouderdom.<\/strong><\/p>\n<p>So lyk jou hartklop plus hoe hard jy moet oefen, vir elke lewensdekade. (Pas self die presiese tellings aan vir jou werklike ouderdom.)<\/p>\n<p>&nbsp;<\/p>\n<div id=\"attachment_104855\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-104855\" class=\"size-medium wp-image-104855\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2018\/11\/iStock-614046530-500x333.jpg\" alt=\"A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers\" width=\"500\" height=\"333\" \/><p id=\"caption-attachment-104855\" class=\"wp-caption-text\">scyther5\/istock images<\/p><\/div>\n<p>&nbsp;<\/p>\n<h4>Die regte oefentempo as jy veertig is<\/h4>\n<ul>\n<li>Jou maksimum-hartwerktempo = 180 slae per minuut<\/li>\n<li>50%=\u00a0 90 slae<\/li>\n<li>70% =125 slae<\/li>\n<li>80% -85% = 144 &#8211; 153 slae<\/li>\n<\/ul>\n<p><strong>Vir uithouvermo\u00eb:<\/strong>\u00a0Oefen dat jou hartklopslag tussen 90 en 125 slae per minuut bly<\/p>\n<p><strong>Vir a\u00ebrobiese oefening:<\/strong>\u00a0Trap dat jou hartslag bo 125 bly. Hoe fikser jy raak hoe verder kan jy dit opstoot, maar bly onder 144 slae.<\/p>\n<p><strong>Vir kragbou:<\/strong> Trap so hard dat jou hartslag opstoot tot by 150-153 slae per sekonde maar nie bo dit nie. Hou dit vir \u2019n minuut of twee vol, en ry dan rus-rus to jou hart bedaar het. Soos jy fikser raak kan jy die tydsduur met \u2019n halfminuut per maand opstoot. Doen dit stadig &#8211; jy wil nie jou hart beskadig nie!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4>Die regte oefentempo as jy vyftig is<\/h4>\n<ul>\n<li>Jou maksimum-hartwerktempo= 170 slae per minuut<\/li>\n<li>50% =\u00a0 85 slae<\/li>\n<li>70% = 120 slae<\/li>\n<li>80-85% = 136 &#8211; 144 slae<\/li>\n<\/ul>\n<p><strong>Vir uithouvermo\u00eb:<\/strong> Oefen dat jou hartlag tussen 85 en 120 slae per minuut bly.<\/p>\n<p><strong>Vir a\u00ebrobiese oefening:<\/strong> Trap dat jou hartslag bo 120 bly. Hoe fikser jy raak hoe verder kan jy dit opstoot, maar bly onder 136 slae.<\/p>\n<p><strong>Vir kragbou:<\/strong> Trap s\u00f3 hard dat jou hartslag opstoot tot by 136-144\u00a0 slae per sekonde maar nie bo dit nie. Hou dit vir \u2019n minuut of twee vol, en ry dan rus-rus to jou hart bedaar het. Soos jy fikser raak kan jy die tydsduur met \u2019n halfminuut per maand opstoot. Doen dit stadig &#8211; jy wil nie jou hart beskadig nie!<\/p>\n<h4><\/h4>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n<h4>Die regte oefentempo as jy sestig is<\/h4>\n<ul>\n<li>Jou maksimum-hartwerktempo= 160 slae per minuut<\/li>\n<li>50% =\u00a0 80 slae<\/li>\n<li>70% = 112 slae<\/li>\n<li>80-85% = 128-136 slae<\/li>\n<\/ul>\n<p><strong>Vir uithouvermo\u00eb:<\/strong> Oefen dat jou hartslag tussen 80 en 112 slae per minuut bly.<\/p>\n<p><strong>Vir a\u00ebrobiese oefening:<\/strong>\u00a0Trap dat jou hartslag bo 112 bly. Hoe fikser jy raak hoe verder kan jy dit opstoot, maar bly onder 136 slae.<\/p>\n<p><strong>Vir kragbou:<\/strong> Trap s\u00f3 hard dat jou hartslag opstoot tot by 128-136 slae per sekonde maar nie bo dit nie. Hou dit vir \u2019n minuut of twee vol, en ry dan rus-rus to jou hart bedaar het. Soos jy fikser raak kan jy die tydsduur met \u2019n halfminuut per maand opstoot. Doen dit stadig &#8211; jy wil nie jou hart beskadig nie!<\/p>\n<p>&nbsp;<\/p>\n<p>Dit is alles baie tegnies maar dit werk!<\/p>\n<p>&nbsp;<\/p>\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","protected":false},"excerpt":{"rendered":"<p>Al die tegniese detail oor jou maksimum-hartklop en hoeveel jou spiere en hart moet werk om a\u00ebrobiese fiksheid, kragbou en hoe uithouvermo\u00eb op te bou op jou fiets.<\/p>\n","protected":false},"author":19,"featured_media":104854,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[2160,23664,23684,58037,58038,62790,62791,62792,62793,136,193],"class_list":["post-104343","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-oefening","tag-health","tag-fitness","tag-fiks","tag-fiets","tag-aeerobies-fiks","tag-maksimum-hartklop","tag-uithouvermoe","tag-kragbou","tag-gesondheid","tag-fiksheid"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A\u00ebrobiese fiksheid, kragbou en uithouvermo\u00eb vir fietsryers | rooi rose<\/title>\n<meta name=\"description\" content=\"Al die tegniese detail oor jou maksimum hartklop en hoeveel jou spiere en hart moet werk 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