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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