User manual CARE FITNESS 50515-1

[. . . ] *Estimated calories based on an average work rate and a subject of average corpulence and strength. When starting for the first time, the clock and calendar have to be set. Once the batteries have been installed in their housing on the back of the computer, the CLOCK function flashes. press the MODE key to switch to minutes. [. . . ] The heart rate values must not be used for therapeutic purposes. Do not expose the computer to strong light. Open the compartment on the back of the computer and replace the two 1. Before programming your training, it is essential to take account of your age, particularly for people of more than 35 years of age, as well as your physical condition. If you have a sedentary lifestyle without regular physical activity, it is vital that you consult your doctor to determine the level of intensity of your training. Once determined, do not attempt to achieve your maximum during the first training sessions. Be patient; your performance will quickly improve. This enables you to develop your cardiovascular system (fitness of the heart / blood vessels). During Cardio-Training, the muscles need a supply of oxygen and nutritive substances. Our heart increases its rhythm and sends a larger amount of oxygen to the body by means of the cardiovascular system. The more often you exercise regularly and repetitively, the more your heart will develop, just like any other muscle. In daily life, this translates into the ability to bear greater physical effort and improve your intellectual faculties. Definition of your work Zone: The Maximum Heart Rate (MHR) = 220 - age (180 ­ age for sedentary people). The The The The Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR. Fat Loss Zone is between 55 / 65% of your MHR. Aerobic Zone is between 65 / 85% of your MHR. Anaerobic Zone is between 85% of your MHR and your MHR. Make a diagram of the target zones The progressive training stages: 1) A warming up phase: Start each training session by warming up progressively (10-20 min, more if you are over 50) which will put your muscles on standby and gently increase your heart rate. Gently increase your pulse to 55% of your MHR (Maximum Heart Rate). Keep your Heart Rate at this level for the duration of the warming up time. If you begin your training too quickly, you are in danger of increasing the risk of tendon or muscle injury. 2) A work phase: This is the main part of the training session. [. . . ] 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. [. . . ]