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L‘exemple suivant s‘applique à un homme de 40 ans : 220 - 40 = 180
Zone de santé
cardiaque
Zone de com-
bustion des
graisses
Zone de mise
en forme
Zone
d‘entraînement
en endurance
Entraînement
anaérobie
Proportion
de fréquence
cardiaque
max.
5060% 60–70 % 7080 % 8090% 90–100 %
Effet recher-
ché
Renforcement
du système car-
diovasculaire.
En pourcentage, le
corps brûle surtout
des graisses.
Stimule le système
cardiovasculaire,
améliore la forme
physique.
Favorise la
respiration et de
la circulation du
sang. Optimal
pour augmenter
l‘endurance de
base.
Améliore la rési-
stance au rythme
et augmente la vi-
tesse de base.
Sollicite la muscu-
lature de manière
ciblée et importante.
Risque élevé de
blessures pour les
sportifs amateurs,
en cas de maladies :
Danger pour le coeur.
Adapté à ? Idéal pour les
débutants
Contrôle et perte
de poids
Sportifs ama-
teurs
Sportifs amateurs
ambitieux, athlètes
de compétition
Réservé aux sportifs
de compétition
Entraînement Entraînement de
régénération
Entraînement de
mise en forme
Entraînement à
l‘endurance
Entraînement de zone
à développer
30


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