User manual CARE FITNESS RAMEUR

[. . . ] HRC program works by automatically adjusting the resistance to keep your working out at your target heart rate. To do this the console will need your pulse reading throughout the exercise, which it gets from you wearing a chest strap transmitter. 60% - Target to operate at 60% of your maximum heart rate to lose weight. [. . . ] Do not expose your chest transmitter to extreme temperatures above 122° Fahrenheit (50°C) or below 14° Fahrenheit (-10°C). Ensure that the new battery is inserted into the hatch correctly with the plus sign facing the battery hatch. Check that rubber gasket is clean, correctly fitted and not damaged, then close the hatch securely. 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. 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. 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. 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. Make a diagram of the target zones A warming up phase: Start each training session by warming up progressively (10-20 min, more if you are over 50) which will put your muscles on standby and gently increase your heart rate. Keep your Heart Rate at this level for the duration of the warming up time. If you begin your training too quickly, you are in danger of increasing the risk of tendon or muscle injury. Depending on your specific goals and your initial physical condition, weight loss, improvement of cardiovascular resistance (aerobic work), development of stamina (anaerobic work), it is possible to choose the appropriate target zone. The Fat Loss Zone, 55 ­ 65% The heart rate must be low and the duration of the exercise quite long. [. . . ] You will take longer to reach your target zone and it will be easier for you to maintain it. Sessions will seem easier and easier and you will have more stamina in your daily life. If, on the other hand, your HR is higher than usual when at rest, you will have to rest or reduce the intensity of your training. [. . . ]