Cardio - Training - CARE FITNESS MED 2040 AeroMagnetic Bedienungsanleitung

Cardio – Training:
Before programming your training, it is essential to take account of your age, particularly for people of more than 35
years of age, as well as your physical condition. If you have a sedentary lifestyle without regular physical activity, it is
vital that you consult your doctor to determine the level of intensity of your training. Once determined, do not
attempt to achieve your maximum during the first training sessions.
Be patient; your performance will quick ly improve.
This enables you to develop your cardiovasc ular system (fitness of the heart / blood vessels). During Cardio-Training,
the muscles need a supply of oxygen and nutritive substances. They also need to liminate waste. Our heart increases
its hythm and sends a larger amount of oxygen to the body by means of the cardiovascular system.
The more often you ex ercise regularly and repetitively, the more your heart will develop, just like any other muscle. In
aily life, this translates into the ability to bear greater physical effort and improve your intellectual faculties.
Definition of your work Zone:
The Maximum Heart Rate (MHR) = 220 – age (180 – age for sedentary people).
The Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR.
The Fat Loss Zone is between 55 / 65% of your MHR.
The Aerobic Zone is between 65 / 85% of your MHR.
The Anaerobic Zone is between 85% of your MHR and your MHR.
Make a diagram of the target zones
The progressive training stages:
1) A warming up phase:
Start each training session by warming up progressively (10-20 min, more if you are over 50) which will put
your muscles on standby and gently increase your heart rate. Gently increase your pulse to 55% of your MHR
(Maximum Heart Rate).
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 idlenes s, 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%