March 2017 Fitness and sport
Medium/high intensity aerobic training
To increase lung capacity, training should be aerobic and the intensity should
be mid/high, so as to oxygenate tissues and work out the cardiovascular system.
The best activities are jogging outdoors or using indoor fitness equipment, like
a treadmill or bike.
For those who do not have anywhere nearby to go running, the treadmill or the
bike are great solutions. Training indoors also has special advantages:
the treadmill is softer on the feet and stops the spine from getting so tired
the integrated computer allows you to get the most out of training by changing
the time, distance and speed, and the best models even measure how many calories
you are burning.
Standard training times
|1st week ||2nd week||3rd week ||4th week ||continued... |
|3 days||3 days||3 days||3/4 days||3/4 days|
|10 minutes||10 minutes||15 minutes||20 minutes||20 minutes|
Recommended heart rate during training (we recommend you use a heart rate monitor)
Physical activity should be coupled with a good food regime. Do not exceed the
amount of calories that is recommended per day and, if overweight, it may be a
good idea to go on a diet.