Care Fitness 63311-1 - Manuel (Page 15)

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B 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.
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Duration: 20 to 30 minutes per session.
- Frequency: At least 3 or 4 times a week.
A The Anaerobic Zone, 85% - Y
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.
Check your progress
As it improves, your cardiovascular system will have an HR which will be lower when
at rest. You will take longer to reach your target zone and it will be easier for you
to maintain it. Sessions will seem easier and easier and you will have more stamina in
your daily life.
If, on the other hand, your HR is higher than usual when at rest, you will have to
rest or reduce the intensity of your training.
Do not be discouraged by the initial sessions. Motivate yourself by scheduling specific training times. Work
hard!
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