![]() ![]() – Cool down: The body returns to its initial levels gradually. In this way, you should be able to maintain a conversation easily during the exercise. It is advisable not to exhaust yourself excessively. – Conditioning: the period in which cardiovascular resistance is improved. For example, walk for 10 minutes from slow to fast until you start running. – Warm-up: with the aim of increasing body temperature, increase breathing rate and blood flow. Whatever the proposed exercise, it always has to have 3 phases: So, the first piece of advice: do not start at 200%. The golden rule is to always go from less to more, which is called the beginning of progression of training. If we have not done physical activity for a long time and we want to start with a very intense exercise, it could actually be harmful to our health. It is important to start the training plan with low intensity exercises. If the work plan does not match your weekly schedule, your chances will not be successful. It is important to try to find 3 to 6 time slots for your training. It is recommended that sessions of more than 10 minutes be spread throughout the week.ĭevelop a weekly work plan considering the chosen activity, your physical condition and your daily routine. According to the American Heart Association, adults should have at least 150 minutes of moderate intensity aerobic activity per week. ![]() Activities like this are, for example, going for a run, walking at a fast pace, skating, cross-country skiing, pedalling, dancing, rowing, etc. ![]() Remember that aerobic exercises are long lasting (at least 30 minutes), low intensity and without stopping, and energy is mainly obtained from oxygen. Choose an aerobic exercise for cardiovascular improvement.In this article we set out 10 pieces of advice that can help you when developing a training plan to improve your cardiovascular health. ![]()
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