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ES
6. INSTRUCCIONES PARA EJERCICIOS
Fase de entrenamiento:
Después de los ejercicios de estiramiento y calentamiento se comienza la fase de entrenamiento de
20 a 30 minutos. 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 sufi-
ciente para aumentar su frecuencia cardiaca en la zona objetivo mostrada 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.
F. CARDIACA
MÁXIMO
ENFRIAMIENTO
EDAD
ZONA OBJETIVO
Fase de recuperación:
Esto debería ser al menos 12 minutos para la mayoría de la gente.
53


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