CAPITAL SPORTS Evo Track Manual Del Usuario página 43

3. Recovery phase
Finally, remain in the recovery phase for at least 5 minutes and again use low
resistance levels without high effort. The recovery or recuperation phase is
also helpful in preventing possible muscle soreness after training. After an
intensive training session, active regeneration is also highly advisable, such as
a hot bath, a visit to the sauna or a massage.
Training progress
Your training can be increased in this way on a monthly basis, especially by
extending the cardio training phase or performing a higher resistance level (or
more challenging interval training).
Food and drink
• Drink before, during and after exercise.
• Drink at least 2 sips of water (10 to 20 cl) every 10-15 minutes during
exercise.
• If your workout lasts longer than 1 hour, you should drink a sports drink to
prevent the body from becoming dehydrated during exercise.
• For optimal cardio training, it is very important to have an aligned diet
both before and after physical activity.
Before training, you should preferably eat carbohydrates, which can be found
in rice and pasta, for example, as they provide the body with an important
amount of energy.
After training, you need to "refuel" with proteins, which you can find in eggs,
yoghurt and dried fruits. Even if you want to lose weight, it is absolutely
necessary to eat after training so that your body regenerates.
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