Care Fitness 50611-3 Computer - Manuel (Page 9)

Very Poor F6 Under 10
G. USER DATA :
U0~U4 are user’s Personal Programs (refer Personal). Users should ENTER their gender, age, height and
weight. Only data for U1 to U4 will be saved. U0 is for casual users.
TIPS
1. Plug in AC Adaptor (6 VOLT, 500mA).
2. Keep moisture away from computer.
Cardio – Training:
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. If you have a sedentary lifestyle 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. They also need to eliminate waste.
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
The progressive training stages:
1) A warming up phase: