Care Fitness 50617 Computer - Manual (Page 10)

KEY FUNCTIONS
7. ENTER KEY
: Function select and confirmation key. PUSH
8. UP/DOWN KNOB : Increase and decrease or select option. ROTATE
9. RESET KEY : reset all displays to default values.
10. START/STOP KEY : start/stop key
11. RECOVERY KEY : Fitness test by measuring your recovery rate.
12. QUICK START KEY : QUICK START KEY
TIPS
1. Plug in AC Adaptor (6 VOLT, 1A).
2. Keep moisture away from computer.
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 quickly improve.
Cardio – Training:
This enables you to develop your cardiovascular system (fitness of the heart / blood vessels). During Cardio-Training, the
muscles need a supply of oxygen and nutritive substances. They also need to eliminate waste. Our heart increases its
rhythm and sends a larger amount of oxygen to the body by means of the cardiovascular system. The more often you
exercise regularly and repetitively, the more your heart will develop, just like any other muscle. In daily 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).