CAPITAL SPORTS 10034943, Manual

Page: 45 / 136

45
EN
OVERVIEW OF CARDIO TRAINING
Regular cardio training stimulates the cardiovascular (heart and blood
vessels) and respiratory system. It improves your general health and helps you
to burn fat. It is the recommended workout if you want to lose weight. When
exercising, glucose is burned off first, then the fat stored in the body.
Intensive cardio training (e.g. circuit training, training with high resistance and
long duration training) requires a greater amount of effort and also trains the
muscular system and your endurance. As a rule, the more regular you train,
the more effective the training is (even with short training sessions of 20
minutes).
During the Training
The level of resistance used during the workout determines the training
intensity and the associated results.
An optimal training session includes (1) a warm-up phase, (2) an intensive
cardio training phase and finally (3) a cool down phase. If you want to
progress or burn calories, you should go through these 3 phases as well as
exercise for at least 20-30 minutes on the ergometer.
1. Warm-up Phase
Always start your training session with a low resistance level. A warm-up
phase of 5-10 minutes is important because your muscles need to be warmed
up. During the warm-up phase, you should give your circulatory system and
muscles time to prepare for the subsequent workout. As a beginner, you can
train for the first 3 minutes at the easiest level and then gradually increase the
level to where you feel most comfortable.
2. Cardio Training Phase
After about 10 minutes, you can then begin the cardio training phase. When
using the interval training program, the computer controls the resistance
depending on the type of interval chosen and thus simulates changing
intensities.