32
Workout Time: 40 minutes Workout Time: 40 minutes Workout time: 20 minutes
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
t
o 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
:
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