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019_028 TC450 GB.QXD
13/05/05
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G E N E R A L C A R D I O - T R A I N I N G P R I N C I P L E
If you are a beginner, start training for a few days with a low resistance and running speed, without forcing and taking the rest time necessary.
Progressively increase the number and duration of the sessions.
Maintenance/Warm up: progressi-
ve effort from 10 minutes.
For training aimed at keeping you in shape
or physiotherapy, you can use the machine
daily for about 10 minutes. This type of exer-
cise will aim to wake up your muscles and
articulations or may be used as a warm up
for physical activity.
To increase muscle tone in the legs, choose
higher resistance and increase exercise time.
Of course, you can vary running speed
throughout your session.
Aerobics work for getting fit: mode-
rate effort for quite a long time
(35mm to 1 hour).
If you want to lose weight, this type of exerci-
se associated with a diet, is the only way to
increase the quantity of energy consumed by
the body. Doing this, it is pointless forcing
beyond your own limits. Regular training will
provide the best results.
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Choose a relatively low running speed and
exercise at your rhythm but for a minimum of
30 minutes. This exercise should produce
light sweating on the skin that should not
wear you out. The duration of exercise, over
a slow rhythm, will require your body to
draw is energy from your fat as long as you
run more than 30 minutes, at least three times
a week.
Aerobic training for endurance:
intense effort for 20 to 40 minutes.
This type of training aims to significantly
strengthen the cardiac muscle and improve
breathing work.
Resistance and/or running speed is increa-
sed so as to improve breathing during exer-
cise. Effort is more intense than for fitness
work.
Throughout your training, you will be able to
hold this effort for longer, with better rhythm
and better breathing. You can use this type of
T R A D E WA R R A N T Y
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training at least three times a week.
Training more intensely (anaerobic work and
red zone work) is reserved for athletes and
requires properly adapted preparation.
After each training session, jog for several
minutes reducing speed and resistance to
come to a halt and return the body progres-
sively to rest.