CARE FITNESS MAKALU Manual Del Usuario página 16

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%
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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