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Warm-up phase: progressive effort.
The warm-up is the preparatory phase for exercise and gets your body FULLY
READY to start working out. It is a way to PREVENT INJURIES TO TENDONS
AND MUSCLES. It involves two steps: WAKING UP THE MUSCULAR SYSTEM,
AND OVERALL WARM-UP.
1) Wake up your muscles with a SERIES OF SPECIFIC STRETCHES that
PREPARE YOU FOR EXERCISE: every muscle group is used, and the
joints are stimulated.
2) The overall warm-up get the cardio-vascular and respiratory system going
progressively, for a better blood supply to the muscles and better prepara-
tion for exercising. It should be long enough: 10 minutes for a recreational
sport, and 20 minutes for a competitive sport. Note that the warm-up
should be longer for people age 55 and older, and in the morning.
Training
The workout is the main phase of your physical activity. By working out on a
REGULAR basis, you can improve your physical fitness.
• Anaerobic work, for improving endurance.
• Aerobic work for improving cardio-pulmonary strength.
Warming down
This corresponds to low-level activity; it is the progressive “resting” phase.
WARMING DOWN brings your cardiovascular, respiratory and circulatory
systems and your muscles back to normal functioning (thereby preventing
undesirable side effects such as lactic acid, the accumulation of which is one
of the major causes of muscle pain, namely, cramps and stiffness).
Stretching
Stretching must follow the warm-down phase, while your joints are still warm,
in order to reduce the risk of injury. Stretching after exertion: minimizes
MUSCLE STIFFNESS due to the accumulation of LACTIC ACID, and stimulates
BLOOD CIRCULATION.
P H A S E S O F P H Y S I C A L A C T I V I T Y
• Training at 80% to 90% and beyond: anaerobic and red
zones reserved for competitive, specialized athletes.
• Training at 70%-80% of maximum heart rate:
endurance training
• Training at 60% to 70% of maximum heart rate: getting
into shape/burning off fat.
• Training at 50% to 60% of maximum heart rate:
Maintenance/Warm-up.
Exercise zone
Heartbeats per minute
Age
200
195
185
190
180
175
170
165
160
155
20
60%
70%
80%
100%
60%
50%
70%
80%
100%
25
30
35
40
45
50
55
60
65
160
156
148
152
144
140
136
132
128
124
140
136
129
133
126
122
119
115
112
108
120
117
111
114
108
105
102
99
96
93
100
97
92
95
90
87
85
82
80
77
50%
DOMYOS guarantees this product under normal conditions of use
for 2 years from the date of purchase, as indicated by the date on
the receipt. This warranty only applies to the initial purchaser.
The obligation of DOMYOS with regard to this warranty is limited
to the replacement or repair of the product, at the discretion of
DOMYOS.
All products for which the warranty is applicable must be returned
to DOMYOS at one of its approved facilities (a DECATHLON
store) transport prepaid, accompanied by adequate proof of
purchase.
This warranty does not apply to cases of:
• Damage caused during transport
• Improper or abnormal use
• Repairs made by technicians not approved by DOMYOS
• Use of the product in question for commercial purposes
This warranty does not exclude any legal guarantees applicable
according to country and/or province
DOMYOS, 4 BOULEVARD DE MONS –
BP299 – 59665 VILLENEUVE D’ASCQ – France
W A R R A N T Y
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