Manual Capital Sports 10035536 Evo Race (page 46 of 132) (English, German, French, Italian, Spanish)

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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 rst, 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 nally (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 rst 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.

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Capital Sports 10035536 Evo Race Manual

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