Bedienungsanleitung Capital Sports 10032744 Helix Star (Seite 40 von 177) (Deutsch, Englisch, Französisch)

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Cardio Training

Cardiotraining is optimal for cardiovascular training under the right conditions. It is also used to burn

fat and build muscle. However, if you have any physical complaints, it is essential that you consult

your doctor about your exercise and training plan. This helps them to achieve the best possible per-

sonal training goals.

During the workout

The resistance during the cardio training phase is decisive for the training intensity and the associated

training results.

An optimal workout includes a warm-up phase (1), a more intensive cardio workout phase (2) and the

nal recovery phase (3). If you want to make progress or burn calories, you should go through these 3

phases and train on the ergometer for at least 20 - 30 minutes.

1. Warm-up stage

Always start your training with a low resistance level. A warm-up period of 5 to 10 minutes is important

because your muscles need to be warmed up. Especially during the warm-up phase you should give

your circulation and muscle groups time to adjust to the subsequent workout. As a beginner you can

train for the rst 3 minutes on the easiest level and increase your personal well-being step by step.

2. Cardio-Trainingsphase

After about 10 minutes you can then switch to the cardio training phase. If you use interval training

programs, the training computer controls the resistance level according to the type of interval and

simulates changing requirements.

The cardio-training phase is assigned to the aerobic or anaerobic training range, depending on the

energy required. These areas are dened as follows:

Aerobic training range

In this region you will improve your cardiovascular system and burn fat.

Despite the light exertion with increased heart rate, deeper breathing, warming and light sweating,

you do not feel very strained, your breathing is not signicantly accelerated, so you could still talk to

someone without getting out of breath, and you have the feeling that you could endure this exertion

for a longer time without spending yourself. It’s like you’re marching uphill fast and easy.

The muscles and the heart work more intensively and can recover most of their energy requirements

from aerobic energy production using oxygen. Although anaerobic energy production is also active on

a small scale, it is only active to the extent that all lactic acid produced in this way can be degraded

simultaneously. In this aerobic training area you should complete most of your training.

If you increase the load further, you will eventually reach a limit at which oxygen-based energy produc-

tion will no longer be able to increase energy production, so that anaerobic energy production will

have to switch to it to an increased extent. You are now entering the anaerobic training area.

Anaerobic training range

In this section you can improve your performance and speed.

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