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without medical approval and supervision. This zone is designed only for very fit
people. It is used for interval training (or for short sprints) to help you to improve or mea-
sure your level of stamina.
The time spent in this zone must be brief to avoid the risk of accident.
3) A cooling down phase:
This entails a reduction of exertion (10 to 20 min). It enables you to return your cardio-
vascular system to normal (55% of your MHR) and prevent or reduce muscular pain
such as cramp and stiffness. You must follow the training with a session of stretching
exercises while your joints
are still warm. This relaxes the muscles and helps to prevent stiffness. Stretch slowly and
gently. You must never stretch until you reach the pain threshold. Hold each stretch for
30 to 60 seconds while breathing out.
Check your progress
As it improves, your cardiovascular system will have an HR which will be lower when at
rest. You will take longer to reach your target zone and it will be easier for you to main-
tain 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.
Do not be discouraged by the initial sessions. Motivate yourself by scheduling specific
training times. Work hard!
To order spare parts
To guarantee an efficient service, make sure you have the following items before you contact our
After Sales Service:
The name or reference of the product.
The manufacturing number shown on the main chassis and on the packing box.
The number of the missing or faulty part shown on the exploded view of the product described in this
manual.
After Sales Service
Email:
service-uk@carefitness.com
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