Care Fitness 50617 Computer - Manual (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.
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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The name or reference of the product.
The manufacturing number shown on the main chassis and on the packing box.
The number of the missing or faulty part shown on the exploded view of the product described in this manual.
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