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
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.
