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INSTRUCCIONES PARA EJERCICIOS
Esta es la fase en donde pondrá todo su esfuerzo. Después de un uso constante, los músculos en
sus piernas serán más fuertes. Es muy importante mantener un tempo constante de principio a fin. El
ritmo de trabajo debe ser suficiente para aumentar su frecuencia cardiaca en la zona objetivo most-
rada en el siguiente gráfico.
Esta fase es para dejar que su sistema cardiovascular y sus músculos se relajen. Esto es una repeti-
ción de los ejercicios de estiramiento ej. reducir su tempo, continuar por aprox. 5 minutos. Los
ejercicios de estiramiento ahora deberán repetirse, debe hacerlos sin esforzar o estirar demasiado
sus músculos. A medida que esté más en forma puede que necesite entrenar más fuerte por más
tiempo. Es recomendable entrenar al menos tres veces por semana, y si es posible haga espacio
entre ejercicios de manera uniforme a lo largo de la semana.
Esta fase debe durar un mínimo de 12 minutos para la mayoría de las personas
F. CARDIACA
MÁXIMO
ENFRIAMIENTO
EDAD
ZONA OBJETIVO
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