CAPITAL SPORTS 10032544, Manual

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16
An
aerobic training range
In this section you can improve your performance and speed.
As soon as you increase your training in this phase again, the movement work becomes considerably
more strenuous because of the rising lactate level, one begins to sweat more strongly, the breathing
becomes faster, and after more or less long time, that depends on the training condition, the muscles
tire, one feels exhausted altogether and cannot continue on this level.
3. Recovery stage
At the end you remain at least 5 minutes in the recovery phase and use also here again low resistance
levels without high expenditure of force. The recovery or recuperation phase is also helpful to prevent
possible muscle ache after training. Active regeneration is also very advisable after an intensive training
session, such as a hot bath, a visit to the sauna or a massage.
Progress in training:
In this way, your training can be increased monthly by extending the cardio training phase or carrying
out a higher resistance level (or a more demanding interval training).
Drink and eat
Drink before, during and after training.
Drink at least 2 sips of water (100 to 200 ml) every 10-15 minutes during training.
If your workout lasts longer than 1 hour, you should drink a sports drink to protect your body from de-
hydration during sports.
An appropriate diet both before and after physical activity is very important for optimal cardio training.
Before training, you should preferably eat carbohydrates found in rice and pasta, for example, as they
provide the body with an important amount of energy.
After the workout you have to “recharge up” with proteins found in eggs, yoghurt and dried fruits. Even
if you want to lose weight, it is absolutely necessary to eat after training so that your body regenerates.