CAPITAL SPORTS 10032642, Manual

Page: 41 / 156

41
EN
OVERVIEW OF CARDIO TRAINING
Regular cardio training stimulates the cardiovascular system (heart and
respiration). You improve your fitness, lose weight and burn fat. So this is the
recommended workout if you want to lose weight. During exercise, glucose is
burnt first, then the fats stored in the body are burnt through the exercises.
Demanding cardio training (e.g. interval training, training with high resistance
and over a longer period of time) requires more effort and also trains the
muscles in addition to endurance. As a rule, the more regular the training, the
more efficient it is (even for short 20-minute sessions).
During the training
The resistance during the cardio training phase decisively determines the
training intensity and the related training results.
Optimal training includes a warm-up phase (1), a more intense cardio training
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 phase
Always start your workout with a low resistance. A warm-up of 5-10 minutes
is important because your muscles need to be warmed up. Especially during
the warm-up phase, you should give the circulation and muscle groups time to
adjust to the subsequent workout. As a beginner, you can train for the first 3
minutes at the easiest level and increase gradually according to your personal
well-being.
2. Cardio training phase
After about 10 minutes you can then switch to the cardio training phase. If
you are using interval training programmes, the training computer controls the
resistance according to the type of interval, simulating changing demands.