Description: Swimming is an excellent way to stretch your muscles, to strengthen and relax while you simultaneously verbesserst Your endurance and fat burn.

Tip: Drink before and after swimming a lot of water. Even if you are in the water will not sweat; your muscles will dehydrate.

Starting position: Heat you always loose with stretching and swimming, before you start with the training.

Main points: Start with a moderate pace and gradually increase it until you have the target heart rate achieved searched: (target heart rate = 180-your age-10%). Miss your heartbeat during the exercise as often as possible, to make sure that you’re at your target heart rate to train (ie after each train). Hold the body as horizontal as possible.

Caution: Never Swim without a duty, qualified lifeguard / lifeguard.

Benefits

In the right intensity, duration and frequency, the following physiological reactions occur:

* Reduction in blood pressure
* Moderation of resting heartbeat
* Reduction of Gesamtcholesterols
* Increase the aerobic capacity, fat burning.

Other possibilities for an endurance

* Biking
* Jogging
* Kick boxing
* Swimming
* Skipping rope
* Stepper
* Stair climbing
* Walking

1.Ergreife the rope, stand straight, and distribute weight evenly.
2. Jump on the rope when it comes before your body close to the ground.

Benefits

In the right intensity, duration and frequency, the following physiological reactions occur:

* Reduction in blood pressure
* Moderation of resting heartbeat
* Reduction of Gesamtcholesterols
* Increase the aerobic capacity, fat burning.

Other possibilities for an endurance

* Biking
* Jogging
* Kick boxing
* Swimming
* Skipping rope
* Stepper
* Stair climbing
* Walking

You can use a highly effective cardiovascular training course, simply by moving the stairs of your house or any building used bunk. Stair climbing is actually the most effective type of cardiovascular training.

Important:

Get during the whole exercise on the stair railings firmly. Steige never more than one-step at a time up.

Note:

Up to rise is more effective than to go down.

Starting Position:

Before climbing stairs you always heat a few minutes of light activity and stretching at. Pay particular attention to your knees, ankles, shins, lower back muscles and shoulders heat.

Movement:

Start with a pleasant pace and increase it gradually until you reach the desired Training’s pulse have: (target heart rate = 180-your age-10%). Miss your heartbeat during the exercise as often as possible (e.g between ascent and descent), to be sure that you are in the optimal heart rate train.

Benefits

In the right intensity, duration and frequency, the following physiological reactions occur:

* Reduction in blood pressure
* Moderation of resting heartbeat
* Reduction of Gesamtcholesterols
* Increase the aerobic capacity, fat burning.

Other possibilities for an endurance

* Biking
* Jogging
* Kick Boxing
* Swimming
* Skipping rope
* Stepper
* Stair climbing
* Walking

The bicycle is a traditional and effective method for cardiovascular training. To change the tempo, try to reset it yourself if you have a bike with a backrest should have. Whenever possible, go outdoors. Increase your training pace gradually until you reach the desired Training’s pulse have: (target heart rate = 180-your age-10%).

Starting position:

First place the seat correctly. The highest point on the pedal your leg should not exceed 10 degrees flexed his. If the seat is too low, you can injure your knees. If it is too high, move the hips from side to side, which caused discomfort. Seats think straight and the hands on the handlebars. Keep the arms relaxed (avoid it, you “desperately” to be recorded on the handlebars).

Movement:

Begin to ride the bike and adjust, if necessary, to the appropriate level of resistance. If you use a home bike, go sure that you want to change the resistance level of your device to your desired Training’s pulse adapts. The values are entered during the entire exercise to maintain and keep it for your next training session at the memory. (Or note it on your training session) The pre-mining and the chance of your programs are ineffective device to a regular heartbeat to get.

Main points:

Breathe naturally. To increase the effectiveness of the exercise, use the pedal clips, your bike should have one. Keep the arms relaxed, and the sides equal. Hold a good Rückenstellung.Vorsicht: To avoid an aching back after the exercise, do not slide on the seat back and forth.

Benefits

In the right intensity, duration and frequency, the following physiological reactions occur:

* Reduction in blood pressure
* Moderation of resting heartbeat
* Reduction of Gesamtcholesterols
* Increase the aerobic capacity, fat burning.

Other possibilities for an endurance

* Biking
* Jogging
* Kick boxing
* Swimming
* Skipping rope
* Stepper
* Stair climbing
* Walking