14%~20%
17%~25%
17%~24%
20%~27%
TYPE 6 TYPE 5
TYPE 4
Bodyfat>20%
Bodyfat>25%
Bodyfat>24%
Bodyfat>27%
TYPE 7 TYPE 8
TYPE 9
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:
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