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183
Developing aerobic capacity for an expert
fitness enthusiast
I n this example, the fitness enthusiast
wants to work above all on his/her thighs.
It is of course possible to stimulate other
muscles as well. Also this stimulation rou-
tine can be applied to several muscular
groups at the same time (e.g. thighs then
deltoids).
T he intensity of the efforts sustained du-
ring many fitness exercises is supported
essentially by the aerobic metabolism, for
which a good utilisation of oxygen is cru-
cial.
T o use oxygen well, it is necessary to
have:
1) an efficient cardio-vascular system,
which can therefore transport large quan-
tities of oxygenated blood to the muscles;
2) muscles capable of absorbing the maxi-
mum possible amount of the oxygen that
reaches them.
T he Aerobic programme enables the user
to improve the capacity of the muscles to
consume oxygen. It is particularly suited
to active and well trained fitness enthu-
siasts. The latter will therefore improve
their comfort level when practising aero-
bic exercises. Also, the length and/or
number of these exercises may thus be
gradually increased and progressively
done at more sustained rhythms. The ef-
fectiveness of the work done will thus
greatly increase, with significant muscular
benefits.
T his programme is not suitable for begin-
ners or people who are not adequately
trained. Such users will achieve better re-
sults at the beginning by using the Jog-
ging programme on their quadriceps.
Cycle duration: 12 weeks, 3 x/week
Progression in the levels
Week 1: Aerobic level 1
Week 2-3: Aerobic level 2
Week 4-5: Aerobic level 3
Week 6-8: Aerobic level 4
Week 9-12: Aerobic level. 5
Eg for 1 week
Mon: 45’-1 h of physical activity in the fitness
facility, then 1 x 8G
Aerobic
c
Tue: Rest
Wed: 45’-1 h of physical activity in the fitness
facility, then 1 x
Aerobic
8G
c
Thu: Rest
Fri: 1 x
Aerobic
8G
c
Sat: Rest
Sun: 1 h of voluntary physical activity (jog-
ging, swimming, cycling, etc.)
Programme:
Aerobic
8G
c
Progress in endurance for a jogging
beginner or a regular non-competitive
jogger
I n addition to the planning example pre-
sented here, the Jogging programme is
very useful for those who practise this dis-
ciple regularly for recreation and cannot
do a training session for some reason (bad
weather, lack of time, fatigue, etc.). In
such cases, they may usefully replace the
training they cannot do with a stimulation
session using the
Jogging programme.
J ogging entails an effort of average inten-
sity, but sustained for a long time. This
kind of effort is characteristic of endu-
rance activities in which oxygen
consumption by the muscles is a determi-
nant factor. Without trying to attain the
performance levels required for sport, jog-
ging beginners or leisure-time joggers can
significantly improve their endurance by
using the
Jogging programme. They will
thus feel more comfortable when running
at a given speed and will be capable of
doing long runs more easily.
Fitness
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 183