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10 EJEMPLO DE PROGRAMA DE EJERCICIO
SEMANAL: CAMBIO DE NIVEL DE BAJO A
EXCELENTE
En la tabla siguiente se muestra una recomendación para un buen programa
de ejercicio y se ilustra cómo puede aprovechar al máximo el ejercicio por
zonas para mejorar su nivel de forma física.
Semanas>Zona 3Zona 3Zona 2Zona 1<Zona 1Nivel
x23x15 min2x25 min1x25 minmuy
bajo
x22x20 min2x30 minbajo
x63x25 min2x30 min1x35 minmedio
x62x30 min3x40 minbueno
x81x30 min2x40 min2x35 minmuy
bueno
2x20 min2x40 min1x50 min1x60 minexcelente
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