[{"data":1,"prerenderedAt":503},["ShallowReactive",2],{"nomly-workout-beginner-cardio-starten":3,"nomly-workout-related-beginner-cardio-starten":141},{"id":4,"title":5,"body":6,"date":129,"description":130,"duration":131,"extension":132,"image":133,"level":134,"meta":135,"navigation":136,"path":137,"seo":138,"stem":139,"__hash__":140},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-cardio-starten.md","Je eerste 5 km: van wandelen naar hardlopen",{"type":7,"value":8,"toc":123},"minimark",[9,18,23,26,60,64,84,103,112],[10,11,12,13,17],"p",{},"Kun je nog geen 5 km hardlopen? Geen zorgen — met een rustig opbouwschema kom je er in een paar weken.\nHet geheim is ",[14,15,16],"strong",{},"afwisselen van hardlopen en wandelen"," en geduldig opbouwen.",[19,20,22],"h2",{"id":21},"het-opbouwschema-3-per-week","Het opbouwschema (3× per week)",[10,24,25],{},"Begin met korte hardloopstukjes en meer wandelen; verschuif de balans elke week:",[27,28,29,36,42,48,54],"ul",{},[30,31,32,35],"li",{},[14,33,34],{},"Week 1:"," 1 min hardlopen, 2 min wandelen — 8 keer.",[30,37,38,41],{},[14,39,40],{},"Week 2:"," 2 min hardlopen, 2 min wandelen — 6 keer.",[30,43,44,47],{},[14,45,46],{},"Week 3:"," 3 min hardlopen, 1,5 min wandelen — 5 keer.",[30,49,50,53],{},[14,51,52],{},"Week 4:"," 5 min hardlopen, 1 min wandelen — 4 keer.",[30,55,56,59],{},[14,57,58],{},"Week 5–6:"," bouw op naar 20–30 min aaneengesloten hardlopen (~5 km).",[19,61,63],{"id":62},"voorkom-blessures","Voorkom blessures",[27,65,66,72,78],{},[30,67,68,71],{},[14,69,70],{},"Bouw rustig op"," — niet meer dan ~10% afstand per week erbij.",[30,73,74,77],{},[14,75,76],{},"Rustdagen"," tussen de sessies; je pezen en gewrichten hebben tijd nodig.",[30,79,80,83],{},[14,81,82],{},"Warming-up"," met 5 minuten wandelen, en rustig uitlopen.",[10,85,86,87,92,93,97,98,102],{},"Zodra je 5 km loopt, kun je dat prima combineren met kracht — zie het\n",[88,89,91],"a",{"href":90},"\u002Fnomly\u002Fworkouts\u002Fbeginner-gym-schema-3x-week","beginner gym-schema"," — of doorbouwen richting\n",[88,94,96],{"href":95},"\u002Fnomly\u002Fworkouts\u002Fhyrox-uitleg-voor-beginners","Hyrox",". Hoeveel je verbrandt met hardlopen lees je in\n",[88,99,101],{"href":100},"\u002Fnomly\u002Fblog\u002Fcalorieen-verbranden-met-sport","calorieën verbranden met sport",".",[104,105,106],"blockquote",{},[10,107,108,111],{},[14,109,110],{},"Let op:"," dit is algemene informatie, geen persoonlijk trainings- of medisch advies.",[113,114,116],"cta-nomly",{"title":115},"Log je km's",[10,117,118,119,122],{},"In Nomly voeg je een hardloopsessie toe op ",[14,120,121],{},"afstand (km)"," — je verbruik wordt automatisch berekend.",{"title":124,"searchDepth":125,"depth":125,"links":126},"",2,[127,128],{"id":21,"depth":125,"text":22},{"id":62,"depth":125,"text":63},"2026-08-04","Een opbouwschema voor beginners om in een paar weken 5 km aaneengesloten te kunnen hardlopen, zonder blessures.",30,"md",null,"Beginner",{},true,"\u002Fnomly-workouts\u002Fbeginner-cardio-starten",{"title":5,"description":130},"nomly-workouts\u002Fbeginner-cardio-starten","HigbIdpb54Bi71jW9FlWse7r_CY2F7SmTfBN3TbAjz8",[142,260,379],{"id":143,"title":144,"body":145,"date":253,"description":254,"duration":131,"extension":132,"image":133,"level":134,"meta":255,"navigation":136,"path":256,"seo":257,"stem":258,"__hash__":259},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-full-body-thuis.md","Beginner full-body workout (thuis, zonder materiaal)",{"type":7,"value":146,"toc":249},[147,150,154,157,195,198,202,222,237,243],[10,148,149],{},"Je hebt geen sportschool of gewichten nodig om te beginnen. Deze full-body workout gebruikt alleen je\neigen lichaamsgewicht en duurt zo'n 30 minuten. Ideaal als eerste stap.",[19,151,153],{"id":152},"de-workout-3-rondes","De workout (3 rondes)",[10,155,156],{},"Doe elke oefening, rust 30–60 seconden tussen de rondes:",[27,158,159,165,171,177,183,189],{},[30,160,161,164],{},[14,162,163],{},"Squats"," — 12 herhalingen",[30,166,167,170],{},[14,168,169],{},"Push-ups"," (eventueel op je knieën) — 8–12 herhalingen",[30,172,173,176],{},[14,174,175],{},"Uitvalspassen (lunges)"," — 10 per been",[30,178,179,182],{},[14,180,181],{},"Plank"," — 20–40 seconden vasthouden",[30,184,185,188],{},[14,186,187],{},"Glute bridges"," — 15 herhalingen",[30,190,191,194],{},[14,192,193],{},"Jumping jacks"," — 30 seconden",[10,196,197],{},"Begin met 2 rondes als 3 te veel is, en bouw op.",[19,199,201],{"id":200},"tips-voor-beginners","Tips voor beginners",[27,203,204,210,216],{},[30,205,206,209],{},[14,207,208],{},"Techniek eerst."," Liever langzaam en correct dan snel en slordig.",[30,211,212,215],{},[14,213,214],{},"Rust genoeg."," 2–3 keer per week is genoeg om te starten; je spieren groeien tijdens rust.",[30,217,218,221],{},[14,219,220],{},"Wees geduldig."," Consistentie over weken is belangrijker dan één zware sessie.",[10,223,224,225,227,228,232,233,102],{},"Wil je naar de sportschool? Ga verder met het ",[88,226,91],{"href":90},".\nEn om je conditie op te bouwen: ",[88,229,231],{"href":230},"\u002Fnomly\u002Fworkouts\u002Fbeginner-cardio-starten","je eerste 5 km",". Meer weten\nover eten rond je training? Lees ",[88,234,236],{"href":235},"\u002Fnomly\u002Fblog\u002Feiwit-hoeveel-per-dag","eiwit per dag",[104,238,239],{},[10,240,241,111],{},[14,242,110],{},[113,244,246],{"title":245},"Beweging telt mee",[10,247,248],{},"Log deze workout in Nomly en zie hoeveel calorieën je ongeveer verbrandt.",{"title":124,"searchDepth":125,"depth":125,"links":250},[251,252],{"id":152,"depth":125,"text":153},{"id":200,"depth":125,"text":201},"2026-08-06","Een complete full-body workout voor thuis met alleen je eigen lichaamsgewicht. Perfect om mee te starten, geen apparatuur nodig.",{},"\u002Fnomly-workouts\u002Fbeginner-full-body-thuis",{"title":144,"description":254},"nomly-workouts\u002Fbeginner-full-body-thuis","GD7yzVNiL05rJGpw1885LqsxxpWp_ARY0J7ywSvcag8",{"id":261,"title":262,"body":263,"date":371,"description":372,"duration":373,"extension":132,"image":133,"level":134,"meta":374,"navigation":136,"path":375,"seo":376,"stem":377,"__hash__":378},"nomlyWorkouts\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week.md","Beginner gym-schema (3× per week)",{"type":7,"value":264,"toc":366},[265,272,276,279,316,319,323,334,338,354,360],[10,266,267,268,271],{},"Nieuw in de sportschool? Begin niet met tien machines door elkaar, maar met een simpel ",[14,269,270],{},"full-body\nschema"," dat je 3× per week doet. Zo leer je de basisbewegingen en bouw je een fundament.",[19,273,275],{"id":274},"het-schema-3-per-week-full-body","Het schema (3× per week, full-body)",[10,277,278],{},"Doe elke training dezelfde oefeningen, 3 sets van 8–12 herhalingen, met 60–90 seconden rust:",[27,280,281,287,293,299,305,311],{},[30,282,283,286],{},[14,284,285],{},"Squat"," (of legpress) — benen",[30,288,289,292],{},[14,290,291],{},"Bankdrukken"," (of chest press machine) — borst",[30,294,295,298],{},[14,296,297],{},"Roeien"," (cable of machine row) — rug",[30,300,301,304],{},[14,302,303],{},"Schouderdrukken"," (dumbbell of machine) — schouders",[30,306,307,310],{},[14,308,309],{},"Lat pulldown"," — rug\u002Fbiceps",[30,312,313,315],{},[14,314,181],{}," — core, 3 × 30 sec",[10,317,318],{},"Rust minstens één dag tussen de trainingen (bijv. ma\u002Fwo\u002Fvr).",[19,320,322],{"id":321},"progressie-de-sleutel-tot-resultaat","Progressie: de sleutel tot resultaat",[10,324,325,326,329,330,102],{},"Word je een oefening makkelijk? Verhoog dan ",[14,327,328],{},"licht"," het gewicht of doe een herhaling meer. Dit heet\nprogressieve overload — het is dé motor achter spiergroei. Meer daarover in\n",[88,331,333],{"href":332},"\u002Fnomly\u002Fblog\u002Fspiermassa-opbouwen-voeding","spiermassa opbouwen",[19,335,337],{"id":336},"genoeg-eten-en-herstellen","Genoeg eten en herstellen",[10,339,340,341,344,345,349,350,102],{},"Kracht bouw je op met training én voeding. Zorg voor voldoende\n",[88,342,343],{"href":235},"eiwit"," en rust. Nog geen tijd voor de gym? Start thuis met de\n",[88,346,348],{"href":347},"\u002Fnomly\u002Fworkouts\u002Fbeginner-full-body-thuis","full-body thuisworkout",". Klaar voor meer? Ga door naar de\n",[88,351,353],{"href":352},"\u002Fnomly\u002Fworkouts\u002Fintermediate-push-pull-legs","push\u002Fpull\u002Flegs-split",[104,355,356],{},[10,357,358,111],{},[14,359,110],{},[113,361,363],{"title":362},"Houd je voortgang bij",[10,364,365],{},"Log je trainingen en voeding in Nomly en zie of je genoeg eet om te groeien.",{"title":124,"searchDepth":125,"depth":125,"links":367},[368,369,370],{"id":274,"depth":125,"text":275},{"id":321,"depth":125,"text":322},{"id":336,"depth":125,"text":337},"2026-08-05","Een simpel full-body sportschoolschema voor beginners, drie keer per week. Met de basisoefeningen, sets en herhalingen.",45,{},"\u002Fnomly-workouts\u002Fbeginner-gym-schema-3x-week",{"title":262,"description":372},"nomly-workouts\u002Fbeginner-gym-schema-3x-week","a729Gaiiofmhv-Wole-ySOERt7k0ct4D4OhfVpf6_g8",{"id":380,"title":381,"body":382,"date":253,"description":496,"duration":497,"extension":132,"image":133,"level":96,"meta":498,"navigation":136,"path":499,"seo":500,"stem":501,"__hash__":502},"nomlyWorkouts\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners.md","Wat is Hyrox? Uitleg voor beginners",{"type":7,"value":383,"toc":491},[384,387,391,398,425,428,432,435,439,450,461,473,478,485],[10,385,386],{},"Hyrox is een indoor fitnessrace die hardlopen combineert met acht functionele krachtstations. Het is\nhét evenement voor wie van zowel cardio als kracht houdt — en je hoeft er geen topatleet voor te zijn\nom te starten.",[19,388,390],{"id":389},"hoe-ziet-een-hyrox-eruit","Hoe ziet een Hyrox eruit?",[10,392,393,394,397],{},"Je loopt ",[14,395,396],{},"8 × 1 km",", en na elke kilometer doe je één station:",[399,400,401,404,407,410,413,416,419,422],"ol",{},[30,402,403],{},"1000 m SkiErg",[30,405,406],{},"50 m sledge push",[30,408,409],{},"50 m sledge pull",[30,411,412],{},"80 m burpee broad jumps",[30,414,415],{},"1000 m roeien",[30,417,418],{},"200 m farmers carry",[30,420,421],{},"100 m sandbag lunges",[30,423,424],{},"100 wall balls",[10,426,427],{},"Totaal loop je dus 8 km, met acht krachtonderdelen ertussen. De klok loopt door — het is een race\ntegen de tijd.",[19,429,431],{"id":430},"waarom-het-populair-is","Waarom het populair is",[10,433,434],{},"Hyrox is voor iedereen te doen: er zijn categorieën van beginner tot pro, en je kunt solo, in duo of\nin een team meedoen. Het is meetbaar (je tijd), sociaal en het traint je hele lichaam.",[19,436,438],{"id":437},"zo-begin-je-met-trainen","Zo begin je met trainen",[10,440,441,442,445,446,449],{},"De basis is een mix van ",[14,443,444],{},"duurvermogen"," (hardlopen\u002Froeien) en ",[14,447,448],{},"kracht-uithoudingsvermogen"," (veel\nherhalingen met matig gewicht). Bouw allebei rustig op. Een goede start:",[27,451,452,458],{},[30,453,454,455,457],{},"2× per week hardlopen (zie ",[88,456,231],{"href":230},")",[30,459,460],{},"1–2× per week functionele kracht (lunges, wall balls, roeien)",[10,462,463,464,468,469,102],{},"Volg daarna een gericht schema, zoals ons ",[88,465,467],{"href":466},"\u002Fnomly\u002Fworkouts\u002Fhyrox-trainingsschema-8-weken","8-weken Hyrox-schema",",\nen test jezelf met een ",[88,470,472],{"href":471},"\u002Fnomly\u002Fworkouts\u002Fhyrox-simulatie-workout","Hyrox-simulatie",[10,474,475,476,102],{},"Een Hyrox verbrandt flink wat calorieën — hoe je dat schat en meetelt lees je in\n",[88,477,101],{"href":100},[104,479,480],{},[10,481,482,484],{},[14,483,110],{}," dit is algemene informatie, geen persoonlijk trainings- of medisch advies. Bouw rustig op.",[113,486,488],{"title":487},"Houd je training + voeding bij",[10,489,490],{},"Log je workouts in Nomly (met km voor het hardloopdeel) en zie je netto-calorieën per dag.",{"title":124,"searchDepth":125,"depth":125,"links":492},[493,494,495],{"id":389,"depth":125,"text":390},{"id":430,"depth":125,"text":431},{"id":437,"depth":125,"text":438},"Hyrox is dé fitnessrace die kracht en cardio combineert. Wat houdt het in, welke 8 onderdelen zijn er, en hoe begin je met trainen?",60,{},"\u002Fnomly-workouts\u002Fhyrox-uitleg-voor-beginners",{"title":381,"description":496},"nomly-workouts\u002Fhyrox-uitleg-voor-beginners","1-cb8dpVyroYqXOsx8nYGknb__PdOS1o6VUyK25xfFU",1788471485165]