Know-How

Exercises
The exercises found here are important for anyone exercising. Do the exercises soon after training when your muscles are warm. That way you will prevent injurying yourself and will recover faster! More

BMI = Body Mass Index
The Body Mass Index (BMI), also called the Quetelet Index, is an index for weight in relation to height. The BMI is calculated by dividing the body weight in kilograms by the body’s length in meters... More

CS = core stability
"Core stability" is the stability of the torso. Training the "core stability" leads to improved performance and can also decrease the chance of injury. More

Dx=endurance training (x stands for intensity zone (1, 2, 3))
Globally, we can differentiate the following: An intensity zone (1) between 60% and 70% of your heart rate max primarily means weight control, building up your basic condition and recovery training. More

ECG = electrocardiogram
An electrocardiogram or ECG (in the Netherlands this is often called a More

Heart rate at rest
The heart beat at rest in beats per minute. Try to measure this heart rate before you get up in the morning while you are still lying in bed. An alternative is to measure it whilst you are sitting... More

HR = heart rate
The heart rate is the beats that the heart makes per minute More

MLSShf
The maximum lactate steady state (MLSS) is defined as the highest level that the lactate concentration in the blood can attain in steady state. In steady state the oxygen supply adequately covers the... More

Relaxation Exercises
Lie down on a soft surface and place a small pillow under your head if desired. Make sure that any oppressive clothing is loose. Stretch out your legs next to each other and place your arms next to... More

Stretching
Some athletes like to stretch their muscles by doing some stretching exercises. The most recent scientific research has caused doubt about the benefits of stretching. Many athletes enjoy stretching... More

VO2 max = volume of O2 (oxygen intake ability)
The most accurate indication for measuring your condition is the maximum aerobic endurance, in other words, the maximum quantity of oxygen that someone can take in per minute. The technical term for... More

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