CAPITAL SPORTS 10032544, Manual

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15
Cardio Training
Cardiotraining is optimal for cardiovascular training under the right conditions. It is also used to burn
fat and build muscle. However, if you have any physical complaints, it is essential that you consult your
doctor about your exercise and training plan. This helps them to achieve the best possible personal
training goals.
During the workout
The resistance during the cardio training phase is decisive for the training intensity and the associated
training results.
An optimal workout includes a warm-up phase (1), a more intensive cardio workout phase (2) and the
final recovery phase (3). If you want to make progress or burn calories, you should go through these 3
phases and train on the ergometer for at least 20 - 30 minutes.
1. Warm-up stage
Always start your training with a low resistance level. A warm-up period of 5 to 10 minutes is important
because your muscles need to be warmed up. Especially during the warm-up phase you should give
your circulation and muscle groups time to adjust to the subsequent workout. As a beginner you can
train for the first 3 minutes on the easiest level and increase your personal well-being step by step.
2. Cardio-Trainingsphase
After about 10 minutes you can then switch to the cardio training phase. If you use interval training
programs, the training computer controls the resistance level according to the type of interval and
simulates changing requirements.
The cardio-training phase is assigned to the aerobic or anaerobic training range, depending on the
energy required. These areas are defined as follows:
Aerobic training range
In this region you will improve your cardiovascular system and burn fat.
Despite the light exertion with increased heart rate, deeper breathing, warming and light sweating,
you do not feel very strained, your breathing is not significantly accelerated, so you could still talk
to someone without getting out of breath, and you have the feeling that you could endure this ex-
ertion for a longer time without spending yourself. It’s like you’re marching uphill fast and easy.
The muscles and the heart work more intensively and can recover most of their energy require-
ments from aerobic energy production using oxygen. Although anaerobic energy production is also
active on a small scale, it is only active to the extent that all lactic acid produced in this way can
be degraded simultaneously. In this aerobic training area you should complete most of your training.
If you increase the load further, you will eventually reach a limit at which oxygen-based energy pro-
duction will no longer be able to increase energy production, so that anaerobic energy production
will have to switch to it to an increased extent. You are now entering the anaerobic training area.