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7.1.
General Cardio-Training Principle.
If you are just starting out, begin by exercising for several days without pushing
yourself to hard, taking breaks if necessary. Gradually increase the number or
duration of the sessions.
7.1.1.
Maintenance/Warm-up:
Gradual effort starting with 10 minutes.
For maintenance work to keep yourself in shape or get back into shape,
you can train every day for about ten minutes. This type of exercise will
wake up your muscles and joints, or it can be used as a warm-up
before another type of physical activity
7.1.2.
Aerobic exercise for getting into shape:
Moderate effort for a relatively long time (35 minutes to 1 hour).
If you wish to lose weight, this type of exercise, combined with a diet, is
the only way to increase the amount of energy your body consumes.
To do so, there is no need to push beyond these limits. Training on a
regular basis is what will produce the best results.
Work out at your own pace, but for at least 30 minutes. This exercise
should cause you to build up a mild sweat, but it certainly should not
leave you out of breath. It’s the duration of the exercise at a slow pace
that will cause your body to dip into your fat reserves to get its energy,
as long as you exercise for more than about thirty minutes at least
three times a week.
7.1.3.
Aerobic training for endurance:
Sustained effort for 20 to 40 minutes.
This type of training aims to strengthen the heart muscles significantly
and improves respiratory functioning.
This type of exercise is more sustained than when you are working out
to get into shape. The more workouts you do, the longer and faster you
will be able to exercise. You can do this type of workout at least three
times a week.
