CARE FITNESS MED 2040 AeroMagnetic Bedienungsanleitung Seite 26

This zone is rec ommended 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 des igned 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 stretc hing 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 sys tem 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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