First training
Our first training will be testing training when the new exercises and machines are learned.
One training unit takes about 45 to 90 minutes including cycling exercise. Beginners may need up to 120 minutes and that is why you will be learning some exercises. However in general the length depends on type of training (strength, volume and so on)
Duration of training system (weeks), its intensity, the involving of cycling part of training (see aerobic part) depends on the type of training to. As same as the length of breaks between muscle parts.
The best time to train is according to the newest researches around 11 am. and 5 pm. However this depends on your own biorhythm, employment and similar.
Setup of Training:
1. Warm-up + introduction stretching + initial exercises : 15 - 20 minutes
2. Weight lifting: 30 - 45 minutes
3. Aerobically training (also cycling training) : 10 - 30 minutes and more
4. Ending stretching and relaxing: 10 -15 minutes (Tlapák, 2007)
You have to be rested, well slept and relaxed half full and half hungry, dressed appropriately...
