Domyos VE 460 Panduan Petunjuk Pengoperasian - Halaman 15

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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

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.

C A R D I O T R A I N I N G

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.