Domyos VE 170 Manual de Instruções - Página 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 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.

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

PHA SE S OF PHYS IC AL AC TI V I TY

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.

PA R T S O F T H E B O D Y E X E R C I S E D

The elliptical bike is an excellent form of cardio-training. Training on this apparatus will increase your cardiovascular capacity, thereby improving

your physical ﬁ tness and your endurance. You will also burn calories (a necessary step in losing weight, in conjunction with a diet). The elliptical trai-

ner also helps you to tone your legs, buttocks and upper body (chest, back and arms). The calf muscles and lower abdominals are also exercised.

You can consolidate work on your buttocks by pedalling backwards.

If you are just starting out, begin by exercising for several days at a low resistance and speed, without forcing it, taking breaks if necessary.

Gradually increase the number or duration of the sessions.

Maintenance/Warm-up: Gradual effort

starting with 10 minutes.

For maintenance work designed to keep you

in shape or get back into shape, you can train

every day for about ten minutes. This type of

exercise will wake up your muscles and joints,

or it can be used as a warm-up before ano-

ther type of physical activity. To develop muscle

tone in the legs, choose a greater resistance

and increase the duration of the exercise.

Obviously, you can vary the pedalling resis-

tance over the course of your workout.

Aerobic exercise for getting into shape:

Moderate effort for a relatively long

time (30 minutes to 1 hour).

If you wish to lose weight, this type of exer-

cise, combined with a diet, is the only way

to increase the amount of energy your body

consumes.

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

C H E C K I N G Y O U R P U L S E

U S E

To do this, it is useless pushing yourself beyond

your limits.

Training on a regular basis is what will produce

the best results.

Choose a relatively low pedalling resistance

and exercise for at least 30 minutes.

This exercise should cause you to build up a

mild sweat, but it certainly should not leave you

out of breath.

It is the duration of the exercise at a slow pace

that will cause your body to dip into your fat

reserves to get its energy, as long as you pedal

for more than about thirty minutes at least three

times a week.

Aerobic training for endurance:

Sustained effort for 20 to 40 minutes.

This type of training aims to strengthen the

heart muscles signiﬁ cantly and improve respi-

ratory functioning.

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.

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

Pedalling resistance and/or speed is increased

to accelerate respiration during exercise.

This type of exercise is more sustained than

when you are working out to get into shape.

Little by little, as you train, you will be able to

work out for longer, at a faster pace or with a

higher resistance.

Aerobic endurance training requires at least

three training sessions per week.

More intense workouts (anaerobic work and

red-zone work) are reserved for athletes and

require speciﬁ c preparation.

After each session, spend several minutes pe-

dalling, gradually reducing speed and resis-

tance to warm down and gradually return the

body to rest.