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
:
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). I
t 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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