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183
Developing aerobic capacity for an expert
fitness enthusiast
In this example, the fitness enthusiast
wants to work above all on his/her thighs.
It is of course possible to stimulate other
muscles as well. Also this stimulation rou-
tine can be applied to several muscular
groups at the same time (e.g. thighs then
deltoids).
The intensity of the efforts sustained du-
ring many fitness exercises is supported
essentially by the aerobic metabolism, for
which a good utilisation of oxygen is cru-
cial.
To use oxygen well, it is necessary to
have:
1) an efficient cardio-vascular system,
which can therefore transport large quan-
tities of oxygenated blood to the muscles;
2) muscles capable of absorbing the maxi-
mum possible amount of the oxygen that
reaches them.
The
Aerobic
programme enables the user
to improve the capacity of the muscles to
consume oxygen. It is particularly suited
to active and well trained fitness enthu-
siasts. The latter will therefore improve
their comfort level when practising aero-
bic exercises. Also, the length and/or
number of these exercises may thus be
gradually increased and progressively
done at more sustained rhythms. The ef-
fectiveness of the work done will thus
greatly increase, with significant muscular
benefits.
This programme is not suitable for begin-
ners or people who are not adequately
trained. Such users will achieve better re-
sults at the beginning by using the Jog-
ging programme on their quadriceps.
Cycle duration: 12 weeks, 3 x/week
Progression in the levels
Week 1:
Aerobic
level 1
Week 2-3:
Aerobic
level 2
Week 4-5:
Aerobic
level 3
Week 6-8:
Aerobic
level 4
Week 9-12:
Aerobic
level. 5
Eg for 1 week
Mon: 45’-1 h of physical activity in the fitness
facility, then 1 x 8G
Aerobic
c
Tue: Rest
Wed: 45’-1 h of physical activity in the fitness
facility, then 1 x
Aerobic
8G
c
Thu: Rest
Fri: 1 x
Aerobic
8G
c
Sat: Rest
Sun: 1 h of voluntary physical activity (jog-
ging, swimming, cycling, etc.)
Programme:
Aerobic
8G
c
Progress in endurance for a jogging
beginner or a regular non-competitive
jogger
In addition to the planning example pre-
sented here, the
Jogging
programme is
very useful for those who practise this dis-
ciple regularly for recreation and cannot
do a training session for some reason (bad
weather, lack of time, fatigue, etc.). In
such cases, they may usefully replace the
training they cannot do with a stimulation
session using the
Jogging
programme.
Jogging entails an effort of average inten-
sity, but sustained for a long time. This
kind of effort is characteristic of endu-
rance activities in which oxygen
consumption by the muscles is a determi-
nant factor. Without trying to attain the
performance levels required for sport, jog-
ging beginners or leisure-time joggers can
significantly improve their endurance by
using the
Jogging
programme. They will
thus feel more comfortable when running
at a given speed and will be capable of
doing long runs more easily.
Fitness
Manuel Full Fitness:Full Fitness 0706 5/02/08 10:11 Page 183