Domyos VE 460, Руководство по эксплуатации

Страница: 15 / 16

23
E N G L I S H
Warm-up stage: 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) The muscles are awakened by means of a SERIES OF SPECIFIC
STRETCHES that make it possible to PREPARE FOR THE WOR-
KOUT: every muscle group is brought into play, and the joints
are stimulated.
2) The overall warm-up makes it possible to put the cardio-vascu-
lar and respiratory system into action progressively, for a bet-
ter blood supply to the muscles and better preparation for the
effort. 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 wor-
king out on a REGULAR basis, you can improve your physical fit-
ness.
• Anaerobic work for developing endurance.
• Aerobic work for developing cardio-pulmonary strength.
Return to rest
This corresponds to low-level activity; it is the progressive “resting”
phase. WARMING DOWN brings your cardiovascular, respirato-
ry and circulatory systems and your muscles back to normal func-
tioning (thereby preventing undesirable side effects such as lactic
acid, the accumulation of which is one of the major causes of mus-
cle 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.
C A R D I O - T R A I N I N G
A
B
C
D
C A R D I O T R A I N I N G
Cardio training is aerobic exercise (muscle development in the presence of oxygen); it enables you to improve your cardiovascular capacity.
More specifically, you improve the tone of your heart muscle and blood vessels. Cardio training brings oxygen from the air you breathe into your
muscles. The heart pumps this oxygen throughout the entire body, and especially to the muscles that are doing the work.
P H A S E S O F P H Y S I C A L A C T I V I T Y