{"id":1806,"date":"2019-10-07T17:58:30","date_gmt":"2019-10-07T16:58:30","guid":{"rendered":"https:\/\/www.healthy-heart.org\/conditietraining\/"},"modified":"2019-10-23T13:51:33","modified_gmt":"2019-10-23T12:51:33","slug":"conditietraining","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/","title":{"rendered":"Conditietraining"},"content":{"rendered":"

\"\"<\/p>\n

Hoeveel moet ik sporten?<\/h3>\n

Mensen met een hartaandoening moeten ten minste 30 minuten per dag matig intensieve aerobe oefeningen doen. Aerobe oefeningen zoals wandelen, joggen, fietsen, roeien, zwemmen en langlaufen zullen uw uithoudingsvermogen vergroten. Het soort oefening is minder belangrijk dan de hoeveelheid. Hoe vaker u traint en hoe langer de sessie, hoe groter de impact op uw gezondheid en levensverwachting (lees meer over zittende levensstijl<\/a> en wat u kunt doen om actie te ondernemen<\/a>).<\/p>\n

Hoe weet ik dat ik matig intensief train?<\/h3>\n

Er zijn twee manieren:<\/p>\n

    \n
  1. Houd uw hartslag in de gaten met een smartwatch, fitnesstracker of borstband. Matig intensief betekent training op 64% tot 76% van uw piekhartslag. De piekhartslag wordt geschat door uw leeftijd af te trekken van 220, tenzij u geneesmiddelen gebruikt (zoals b\u00e8tablokkers) die de hartslag veranderen.<\/li>\n
  2. De praattest is de gemakkelijkste methode. Verhoog geleidelijk uw snelheid of belasting totdat praten te moeilijk wordt (soms moet u naar adem happen om comfortabel te kunnen praten). Verminder uw snelheid of belasting iets, zodat u kunt praten tijdens het sporten. Dit is een matige intensiteit.<\/li>\n<\/ol>\n

    Weerstandsoefeningen moeten minstens twee keer per week worden gedaan om spierkracht en -massa te verbeteren. Deze dragen bij aan optimalisering van de gezondheid op lange termijn. Voer voor elke grote spiergroep 3 sets van 8 tot 12 herhalingen uit met daartussen een herstel van 1 tot 2 minuten. Het gewicht moet voldoende hoog zijn om de laatste herhaling goed uit te voeren en een nieuwe herhaling onmogelijk te maken.<\/p>\n

    Naast het bereiken van uw wekelijkse doelen voor aerobe en weerstandsoefeningen blijft u in uw dagelijkse leven actief bewegen en minimaliseert u de zittijd. Er is overtuigend bewijs dat te veel zitten het risico op vroegtijdig overlijden verhoogt. Draag een stappenteller op heuphoogte om bij te houden hoeveel u beweegt gedurende de dag. Stel voor uzelf een doel vast dat u voor elke dag moet nastreven.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Hoeveel moet ik sporten? Mensen met een hartaandoening moeten ten minste 30 minuten per dag matig intensieve aerobe oefeningen doen. Aerobe oefeningen zoals wandelen, joggen, fietsen, roeien, zwemmen en langlaufen zullen uw uithoudingsvermogen vergroten. Het soort oefening is minder belangrijk dan de hoeveelheid. Hoe vaker u traint en hoe langer de sessie, hoe groter de […]<\/p>\n","protected":false},"author":1,"featured_media":475,"parent":1861,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"class_list":["post-1806","page","type-page","status-publish","has-post-thumbnail","hentry","category-leven-met-een-hart-en-vaatziekte"],"acf":[],"yoast_head":"\nConditietraining - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Conditietraining bevordert een sneller herstel van hart- en vaatziekten en voorkomt nieuwe hartproblemen.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Conditietraining - Healthy-Heart.org\" \/>\n<meta property=\"og:description\" content=\"Conditietraining bevordert een sneller herstel van hart- en vaatziekten en voorkomt nieuwe hartproblemen.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/\" \/>\n<meta property=\"og:site_name\" content=\"Healthy-Heart.org\" \/>\n<meta property=\"article:modified_time\" content=\"2019-10-23T12:51:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Geschatte leestijd\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/\",\"url\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/\",\"name\":\"Conditietraining - Healthy-Heart.org\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthy-heart.org\/es\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"datePublished\":\"2019-10-07T16:58:30+00:00\",\"dateModified\":\"2019-10-23T12:51:33+00:00\",\"description\":\"Conditietraining bevordert een sneller herstel van hart- en vaatziekten en voorkomt nieuwe hartproblemen.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/#breadcrumb\"},\"inLanguage\":\"nl-NL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"nl-NL\",\"@id\":\"https:\/\/www.healthy-heart.org\/nl\/leven-met-een-hart-en-vaatziekte\/conditietraining\/#primaryimage\",\"url\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"contentUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"width\":5760,\"height\":3840,\"caption\":\"Two multi-ethnic senior men exercising in the park. 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