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IMPORTANT
Before beginning any exercise programme, you should first consult your
advisable for persons over the age of 35 and those with heart problem.
WARM UP
MUSCLE
Warm up is necessary for the following reasons:
Your safety: a physical activity that increase intensity gradually is essential for not causing damage
to the heart, arteries, muscles and joints (neck, fingers, ankles, etc)
Getting into the activity gradually: the physical ritual of warm up helps you focus psychologically on
the day's new activity.
Being more effective: a body's overall performance is much greater after gradually warming up.
A better recovery: with better preparation, the body adepts better and is less fatigued with the same
effort.
Greater satisfaction: the first four minutes of the activity are often unpleasant. This is because they
correspond to the body's initial adaptation to the effort, it is better to respect a specific time and
technique for preparation.
INTENSITY OF THE EXERCISE
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EXERCISE INFORMATION
4
doctor.
Depending on what you are going to
work, each exercise has its own intensity
And
time.
The table on the left shows
the level of intensity in comparison with
the desired working level
Taking your pulse ( if no pulse monitor)
You can take your pulse by placing two
fingers
on your wrist or on each side of
your neck, as shown in the diagram.
Count the number of pulses during 6
seconds and multiply the result by 10.
This is particularly