Bedienungsanleitung Care ACTIVA III - 50611-3 (Seite 10 von 16) (Englisch, Holländisch, Französisch)

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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 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.

All defective materials or parts can only be exchanged once we have received them. Shipping is at

the sender’s expense. No returns of goods will be accepted without our prior approval.

To order spare parts

To guarantee an efficient service, make sure you have the following items before you contact our After

Sales Service:

The name or reference of the product.

The manufacturing number shown on the main chassis and on the packing box.

holidays).

C.A.R.E.

After Sales Service

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