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Make a diagram of the target zones
The progressive training stages:
1) 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.
Gently increase your pulse to 55% of your MHR (Maximum 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.
2) A work phase:
This is the main part of the training session. 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. This zone is ad-
vised for people resuming physical activity after a long period of idleness, who
are trying to eliminate excess weight or are susceptible to cardiac problems. Do not
forget that for this type of training the duration of the exercise must be at least 30 minutes
and the Heart Rate (HR) between 55 and 65% of the MHR. - Gradually increase from
30 to 60 minutes per session.
- Exercise 3 or 4 times a week.
The Aerobic Zone, 65-85%
This zone is recommended for those who are in good physical condition who train
regularly. By training in this zone, you will improve your physical condition but avoid
overworking.
- Duration: 20 to 30 minutes per session.
- Frequency: At least 3 or 4 times a week.
The Anaerobic Zone, 85% - MHR
This zone is exclusively for experienced athletes and is never recommended
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