Bedienungsanleitung Care ANTIS II - 50535 (Seite 18 von 57) (Deutsch, Englisch, Holländisch, Französisch, Italienisch, Spanisch)

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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.

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

liminate 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 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.

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