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ENGLISH
Cardio training is aerobic exercise (muscle development in the presence of oxygen); it enables you to improve your cardiovascular capacity.
More specifi cally, you improve the tone of your heart muscle and blood vessels. Cardio training provides oxygen from the air you breathe to your
muscles. The heart pumps this oxygen throughout the entire body, and especially to the muscles that are doing the work.
CARDIO TRAINING
It is essential that you check your pulse regularly during exercise in order
to monitor your training.
If you have no electronic measuring device, proceed as follows:
To check your pulse, place two fi ngers:
- on your neck, below your ear or under your wrist next to your thumb
Do not press too hard:
excessive pressure reduces your blood fl ow and may slow down your
heart rate.
After counting the beats for 30 seconds, multiply by two to give the num-
ber of beats per minute.
For example: 75 beats counted equals 150 beats per minute.
CHECKING YOUR PULSE
A - Warm-up phase
LThe 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 MUS-
CULAR SYSTEM, AND OVERALL WARM-UP.
1) You 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 makes it possible to put the cardio-vascu-
lar and respiratory system into action progressively, for a better
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 you should warm up for longer: in the morning and if you are
over 55.
B - Training
The workout is the main phase of your physical activity.
By working out on a REGULAR basis, you can improve your physical fi -
tness.
• Anaerobic work, for improving endurance.
• Aerobic work for improving cardio-pulmonary strength.
C - 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 the build-up of lactic acid, which is one of
the major causes of muscle pain namely, cramps and stiffness).
D - Stretching
You should stretch after warming down.
Stretching after exertion: Minimises MUSCULAR STIFFNESS caused by the
build-up of LACTIC ACIDS and “stimulates» BLOOD CIRCULATION
PHASES OF PHYSICAL ACTIVITY
CARDIO-TRAINING
• Training at 80 to 90% and above of maximum heart rate: Anaerobic zone and red zone reserved for high-performance
athletes and specialists.
• 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.
CARDIO-TRAINING : EXERCISE ZONE
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%
207
202
192
197
187
182
177
172
167
162
20
60%
70%
80%
100%
60%
50%
70%
80%
100%
25 30 35 40 45 50 55 60 65
165
161
153
157
149
145
141
137
133
129
144
141
134
137
130
127
123
120
116
113
124
121
115
118
112
109
106
103
100
97
103
101
96
98
93
91
88
86
83
81
50%
NOTICE AND WARNING TO USERS
Getting into shape must be done in a CONTROLLED manner. Before beginning physical activity, do not hesitate to CONSULT
a PHYSICIAN, especially if: you have not done any sport in recent years, you are over the age of 35, you are unsure of your health
or if you are on medication. IT IS ESSENTIAL TO CONSULT A DOCTOR BEFORE PRACTISING A SPORT.
Men Women
Heartbeats per minute
Age
Heartbeats per minute
Age
If your age is different to those given in the table, you can use the following formulae to calculate your maximum heart rate at 100%.
For men: 220- age - For women: 227- age
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