User manual CARE FITNESS RAMEUR

[. . . ] NOTE: You can also add to your program targets based on time, distance, calories, stroke or pulse rate. to do this , see the "Target Program" instruction below. NOTE: Each program is made up of 16 segments and the length of each segment will depend on the time you set for your workout. HRC program works by automatically adjusting the resistance to keep your working out at your target heart rate. [. . . ] Do not expose your chest transmitter to extreme temperatures above 122° Fahrenheit (50°C) or below 14° Fahrenheit (-10°C). Unscrew the battery hatch with a coin and remove the old battery. Ensure that the new battery is inserted into the hatch correctly with the plus sign facing the battery hatch. Check that rubber gasket is clean, correctly fitted and not damaged, then close the hatch securely. 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. 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 Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR. The Fat Loss Zone is between 55 / 65% of your MHR. The Aerobic Zone is between 65 / 85% of your MHR. The Anaerobic Zone is between 85% of your MHR and your MHR. Make a diagram of the target zones 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. [. . . ] 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. Motivate yourself by scheduling specific training times. [. . . ]