Care Fitness 67300 Computer - Manuel (Page 11)

Keep your Heart Rate at this level for the duration of the warming up time. If you begin your training
too quickly, you are in danger of increasing the risk of tendon or
muscle injury.
2) A work phase:
This is the main part of the training session. Depending on your specific goals and your initial physical
condition, weight loss, improvement of cardiovascular resistance (aerobic work), development of
stamina (anaerobic work), it is possible to choose the appropriate target zone.
The Fat Loss Zone, 55 – 65%
The heart rate must be low and the duration of the exercise quite long. This zone is advised for
people resuming physical activity after a long period of idleness, who are trying to eliminate
excess weight or are susceptible to cardiac problems. Do not forget that for this type of training
the duration of the exercise must be at least 30 minutes and the Heart Rate (HR) between 55 and
65% of the MHR.
- Gradually increase from 30 to 60 minutes per session.
- Exercise 3 or 4 times a week.
The Aerobic Zone, 65-85%
This zone is recommended for those who are in good physical condition who train regularly. By
training in this zone, you will improve your physical condition but avoid overworking.
- Duration: 20 to 30 minutes per session.
- Frequency: At least 3 or 4 times a week.
The Anaerobic Zone, 85% - MHR
This zone is exclusively for experienced athletes and is never recommended without medical
approval and supervision. This zone is designed only for very fit people. It is used for interval
training (or for short sprints) to help you to improve or measure your level of stamina. The time spent
in this zone must be brief to avoid the risk of accident.
3) A cooling down phase:
This entails a reduction of exertion (10 to 20 min). It enables you to return your cardiovascular
system to normal (55% of your MHR) and prevent or reduce muscular pain such as cramp and
stiffness. You must follow the training with a session of stretching exercises while your joints are still
warm. This relaxes the muscles and helps to prevent stiffness. Stretch slowly and gently. You must
never stretch until you reach the pain threshold. Hold each stretch for 30 to 60 seconds while
breathing out.
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