Manual Capital Sports 10035537 Stream M1 (page 58 of 104) (English, German, French, Italian, Spanish)

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3. Fase de recuperación

Para nalizar, realice como mínimo 5 minutos de fase de recuperación y

utilice aquí también los niveles de resistencia más bajos sin un esfuerzo

requerido elevado. La fase de recuperación también es muy útil para evitar

posibles agujetas tras el entrenamiento. Es muy aconsejable tras una sesión

intensa de entrenamiento realizar una regeneración activa, como un baño

caliente, una sesión de sauna o un masaje.

Avances en el entrenamiento

Su entrenamiento puede intensicarse con periodicidad mensual prolongando

especialmente la fase de entrenamiento de cardio o con niveles de resistencia

más elevados (o un entrenamiento por intervalos exigente).

Comida y bebida

• Beba antes, durante y después del entrenamiento.

• Durante el entrenamiento, beba al menos 2 sorbos de agua (10 a 20 cl)

cada 10-15 minutos.

• Si su entrenamiento dura más de 1 hora, debe beberse una botella de

deporte completa para proteger al cuerpo de la deshidratación durante la

sesión.

• Para un entrenamiento de cardio óptimo, es muy importante una

alimentación adecuada tanto antes como después de la actividad física.

Antes del entrenamiento, debe comer preferiblemente hidratos de carbono,

presentes por ejemplo en el arroz y las pastas, ya que aportan al cuerpo una

cantidad importante de energía.

Tras el entrenamiento debe „repostar“ proteínas, que se encuentran en

los huevos, yogur y en los frutos secos. Incluso si desea perder peso, es

imprescindible comer algo después del entrenamiento para que su cuerpo se

regenere.

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Capital Sports 10035537 Stream M1 Manual

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