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2. phase d‘exercice
C‘est la phase dans laquelle vous allez faire un effort. L‘utilisation régulière
de l‘appareil rendra vos muscles plus forts. Choisissez un rythme confortable
pour vous et essayez de garder ce rythme tout au long de votre entraînement.
Leffort devrait être sufsant pour augmenter votre fréquence cardiaque
jusqu‘à la zone cible grise. La résistance des pédales peut être modiée
par le bouton de contrôle de la résistance. Une haute résistance entrave le
mouvement des pédales, une résistance réduite le rend plus facile. Ajustez la
résistance pour de meilleurs résultats lorsque vous utilisez l‘appareil.
3. Phase de refroidissement
Cette phase aide à calmer votre système cardiovasculaire et vos muscles.
Réduisez graduellement le tempo et utilisez l‘appareil pendant environ 5
minutes de plus à des vitesses de plus en plus lentes. Répétez les exercices
d‘étirement de la phase d‘échauffement. Rappelez-vous de ne pas forcer vos
muscles à s‘étirer. Lorsque vous aurez amélioré votre forme, vous voudrez
peut-être travailler plus longtemps et plus intensivement. Il est recommandé
de s‘entraîner au moins 3 fois par semaine et de répartir vos séances tout au
long de la semaine.
Fréquence cardiaque cible
Zone cible
Maximum
Refroidisse-
ment
60


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