Care Fitness 50820 Computer - Manual (Page 8)

8
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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