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IT
6. ISTRUZIONI PER ALLENAMENTO
Fase di allenamento:
Dopo gli esercizi di stretching e riscaldamento si inizia la fase di allenamento di 20-30 minuti. In
seguito ad un uso regolare, i muscoli delle tue gambe diventeranno più forti. Fai del tuo meglio, ma
ricorda che è importante mantenere un ritmo regolare durante l’esercizio. La durata dell’esercizio do-
vrebbe essere sufficiente a far aumentare il tuo battito cardiaco nella zona target del grafico qui sotto.
Questa fase aiuta il tuo sistema cardio-circulatorio e i tuoi muscoli a rilassarsi. Questo esercizio è
una ripetizione dell’esercizio di riscaldamento es. Riduci il ritmo e continua per 5 minuti. L’esercizio di
stretching deve ora essere ripetuto, ricordando nuovamente di non forzare I muscoli nella tensione.
Diventando progressivamente più allenati, sarà necessario proseguire l’esercizio più a lungo e con
più resistenza. E’ raccomandabile allenarsi almeno tre volte a settimana, possibilmente spalmando i
tempi dell’esercizio regolarmente durante la settimana.
BATTITO CARDIACO
MASSIMO
RIPOSO
ETA
ZONA TARGET
Fase di recupero:
Questo dovrebbe durare almeno 12 minuti per la maggior parte delle persone.
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