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32
200
180
160
140
120
100
90
30%
40%
50%
60%
60%
70%
70%
3
0%
4
0%
5
0%
60%
70%
PULSE RATE (bpm)
AGE
TARGET ZONE
TARGET ZONE
TARGET ZONE
E
xe
rcise
L
e
ve
l
MAXIMUM PULSE RATE (204 — 0.69 x AGE)
190
190
AGE
AGE
180
180
AGE
AGE
190 – AGE
180 – AGE
RYTHME CARDIAQUE (bpm)
PLAGE IDEALE
PLAGE IDEALE
PLAGE IDEALE
N
ive
a
u
d
'E
n
tra
în
e
m
e
n
t
R
Y
TH
M
E
C
A
R
D
IA
Q
U
E
M
A
X
IM
U
M
(204 – 0.69 x A
G
E
)
190
190
AGE
AGE
180
180
AGE
AGE
190 – AGE
180 – AGE
3020 705040 60
Entraînement de la fréquence cardiaque
Cette section présente une vue densemble de lentraînement en utilisant des données
de fréquence cardiaque. Pour des renseignements plus détaillés, veuillez vous repor-
ter à un des nombreux livres et sites web avec des informations supplémentaires.
De façon générale, la fréquence cardiaque augmente lorsque vous faites de lexer-
cice et devient de plus en plus élévée selon lintensité de votre entraînement. La
mesure de la fréquence cardiaque en est un bon indicateur de son intensité.
Pour vous assurer des entraînements plus efficaces, précisez et observez les
zones de fréquence cardiaque (FC) décidées à lavance. Avant dentreprendre
un programme dentraînement, assurez-vous de consulter un spécialiste médi-
cal ou un entraîneur spécialisé.
1. Comment améliorer sa forme
Le cyclisme est lune des activités les plus efficaces pour améliorer sa forme.
Heart Rate Training
This section is just a general overview of training with heart rate data. For more
complete information, there are several books and websites with more in-depth
information.
Generally, the heart rate increases during exercise, getting higher in conjunc-
tion with the intensity of the workout. Measuring the rate of your heart beat is a
good indicator of the intensity of your workout. By setting target HR (heart
rate) zones and sticking to pre-set exercises, you will be able to work out more
efficiently. Before beginning a training program, be sure to first consult a medi-
cal specialist or sports trainer.
1. Improving general fitness
Bicycling is one of the best activities to improve your general fitness. To im-
prove your overall fitness through bicycling, set a target heart rate zone from
between 30% and 70% of your maximum HR,
depending on your physical strength. For best
results, exercise consistently in this zone for
periods of at least 20-30 minutes, 3 or more
times a week.
To obtain your target zone, see the table be-
low, which illustrates the correlation between
heart rate and training level. For beginners, it
is recommended to start with the level of 30%
of your max. From this point, gradually in-
crease the level according to your fitness level
and experience. Training at levels over 70%
of your HR max will focus more on anaerobic
exercise, and less on aerobic exercise. Weight
loss usually occurs through longer rides (over
1 hour) at lower HR levels.
Pour améliorer sa forme au moyen du cyclisme,
précisez une zone ciblée de fréquence cardia-
que de 30% à 70% de votre fréquence cardia-
que (FC) maximum, selon vos forces.
Pour un meilleur résultat, faites de lexercice
régulièrement dans cette zone pour des pério-
des dau moins 20-30 minutes, 3 fois ou plus
par semaine.
Pour obtenir votre zone ciblée, voir la table den
dessous qui illustre la relation entre la fréquence
cardiaque et le niveau dentraînement. Pour les
débutants, il est recommandé de commencer
à un niveau dau moins 30% de votre niveau
maximum. A partir de ce niveau, augmentez
peu à peu le niveau selon votre forme et expé-
rience. Les niveaux supérieurs à 70% de votre
fréquence cardiaque (FC) maximum porteront
sur lexercice anaérobic et moins sur lexercice
aérobic.
32


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