CARDIO LINE 400/400 MED
Technical and optical modifications as well as misprints reserved -
© 2011
by ERGO-FIT GmbH & Co. KG
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8.3
Strain parameters
The intensity of your training programme should be suitable for your heart rate. It can
only be assessed by a targeted performance evaluation. Our cardio training machines
allow you to check your heart rate constantly even during training.
If you are a training beginner, it is advisable to train in the lower part of your aerobic
training zone until your fitness begins to improve.
8.4
Training routine - aspects to be considered
If you exercise for the first time or restart training after a longer break, your training
routine should include the following stages (example):
1.
Warm up:
Exercise for five minutes and with little strain to prepare your body
optimally for training.
2.
Stretching:
Get off the exercise machine and stretch the muscle groups you
are going to target during training.
3.
Main sequence:
Now you are well prepared for the aerobic phase, which should
last a minimum of 15 to 20 minutes. Your target is to maintain your heart rate
continuously at the correct strain level.
8.5
Weight reduction: the benefits
Most beginners primarily wish to reduce body weight, the adipose tissue. Regular
training stimulates the metabolism, which leads to a higher burning of calories, both
during training and at rest.
Most beginners get the most aerobic benefit from a strain level of 70 % of the maximum
heart rate. Increasing fitness requires an adaptation of training intensity. However, the
assumption "The harder the training the greater the progress in fitness" is wrong.
If a certain strain limit is exceeded, the benefits from aerobic training drop dramatically
because the body can no longer provide the muscles with oxygen and instead
produces large amounts of lactic acid, and this will make us stop training very fast.
A strain level just below the anaerobic threshold enables us to exercise substantially
longer. This way, we will burn a lot of fat and simultaneously strengthen our aerobic
system optimally.
