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a minimum medical check-up.

It's mandatory to take blood and urine tests. You need to find out what is missing in your body and prepare it for

severe physical exertion. In addition, it wouldn't hurt to check the heart, and necessarily under stress. A cardiac stress test means an examination either on a treadmill or on a stationary bike. The doctor analyzes the resulting cardiogram to determine the maximum and best heart rate under exertion.

For a start, it is extremely important to know your maximum heart rate, at least theoretically. You must not exceed this threshold. It is also useful to know the working range of your heart rate, at which you’d be able to withstand physical exertion for a long time.

Be sure to determine your heart rate, otherwise you will train blindly and stupidly.

The upper limit of the working range is exactly the boundary between your aerobic and anaerobic ranges.

Aerobic mode is the mode where your body has enough oxygen and you can talk comfortably enough. In this mode, your muscles work without overloading, and it is enough time for lactic acid to disperse.