It becomes a machine your heart

Improving performance in cardiovascular training are multidisciplinary and specific concepts, i.e. depend on several factors and each person produces different adaptations, so does not exist for all valid training. On the other hand, nor is (or is very smart) training more and more and more. Treatment which should receive training in a sedentary person or a high-performance athlete is very different and what can be better for one, turns out to be counterproductive for the other.

To help you optimize your training sessions, we will develop specific content for each level of performance. We help you integrate into your session content that will allow you to improve your adaptations and get better results.

? Your first months

The objective at this stage is to overcome the first three months of training. When an activity starts, the first sessions tend to be confusing since we do not have an objective perception of the effort and do not know the adaptations in our body, it is safest to let a few days of aches, overload, bad breathing rate... physical issues that affect the emotional state with feelings of inability to end up throwing cold water and making us fail. With these tips you'll be much easier to undertake the first stage:

Many people who begin a cardiovascular work are limited by their muscular system, more so the cardiovascular. I.e. appears before a fatigue in the muscles of the legs than a cardio-respiratory fitness level fatigue, keystrokes do not tend to be very high but it is difficult to complete one hour of aerobic work, or a few days appears muscle fatigue. In these cases, we find a lack of adaptation to muscular level and it is desirable to introduce a program of toning to lower during the first weeks. Strong legs allow you to train more and better.

It is highly recommended that you use a heart rate monitor to watch your heart rate (HR) and know how to answer your heart to relate your feelings with real intensity. On the other hand, the heart rate monitor is a great motivation tool, today provide you calorie consumption, margins of dream job data and they can organize your workouts by controlling your weekly exercises. Without a doubt, bring a newspaper, will motivate you and help you see your progress.

During the first 2 or 3 months, it is preferable to move slowly. It tries to exceed a minimum of 2 hours per week of work, you can distribute it as you want, but the ideal would be about 40 minutes distributed in 3 days or 30 minutes approx. in 4 days. In terms of intensity, you use not caution you, stay in a range between 40 and 70% of your maximum HR. If you take time without doing anything, prevents start for the race, bike, it is preferable you elliptical and rowing, if you don't have possibility starts with a program of walking - jogging.

Here's a weekly distribution of how should be your first few weeks. In this example raised two weekly days of circuit training toning and four sessions of cardiovascular work to complete 2 hours a week.

4 days/week