CARE 55505 Manual Del Usuario página 12

FEMALE
D. Body Types:
There are 9 body types divided according to the FAT% calculated.
TYPE 1
TYPE 2
TYPE 3
TYPE 4
TYPE 5
TYPE 6
TYPE 7
TYPE 8
TYPE 9
Male<30Years Male>30Years
Bodyfat<14% Bodyfat<17
14%~20% 17%~25%
Bodyfat>20% Bodyfat>25%
Cardio – Training:
Before programming your training, it is essential to take account of your age, particularly for people of
more than 35 years of age, as well as your physical condition. If you have a sedentary lifestyle
without regular physical activity, it is vital that you consult your doctor to determine the level of
intensity of your training. Once determined, do not attempt to achieve your maximum during the
first training sessions. Be patient; your performance will quickly improve.
This enables you to develop your cardiovascular system (fitness of the heart / blood vessels). During
Cardio-Training, the muscles need a supply of oxygen and nutritive substances. They also need to
liminate waste. Our heart increases its rhythm and sends a larger amount of oxygen to the body by
means of the cardiovascular system.
The more often you exercise regularly and repetitively, the more your heart will develop, just like any
other muscle. In daily life, this translates into the ability to bear greater physical effort and improve
your intellectual faculties.
Definition of your work Zone:
The Maximum Heart Rate (MHR) = 220 - age (180 – age for sedentary people).
The Warming Up Zone and Cooling Down Zone are equal to 55% of your MHR.
The Fat Loss Zone is between 55 / 65% of your MHR.
The Aerobic Zone is between 65 / 85% of your MHR.
The Anaerobic Zone is between 85% of your MHR and your MHR.
Make a diagram of the target zones
<23% 23%-35.8%
Ultra-sport man
Ideal-sport man
Ultra-slim
Sport man
Ideal-healthy
Slim
Too-fat
Fat
Ultra-fat
Female<30Years
Bodyfat<17%
17%~24%
Bodyfat>24%
36%-40%
Female>30Years BMI<
18.5
Bodyfat<20% TYPE 3 TYPE 2
20%~27% TYPE 6 TYPE 5
Bodyfat>27% TYPE 7 TYPE 8
>40%
18.5<BMI<25 BMI >
25
TYPE 1
TYPE 4
TYPE 9