Endurance training makes you healthier, slimmer and even happier. That is why cardio elements are not just part of every good workout, but ideally in everyday life. What you need to know for effective training and some tips can be found in the blog post.
What is cardio training?
Cardio comes from cardiovascular, so “the heart and the vascular system regarding”. In other words, it is a cardiovascular or endurance training in which all the major muscle groups in motion. Cardio can be used with any sport that causes a physical strain over a longer period of time (exercise units from about 20 minutes, the opinions on this time vary). Endurance training basically differs from strength training in the pulse rate.
For a cardio workout, anything is needed to keep your heart rate up. Typical disciplines are:
Walking or hiking,
Jogging or running,
To go biking,
Swimming and other water sports,
Hot Iron or Iron Cross,
Body weight exercises
Sports that challenge you physically (boxing, basketball, tennis, squash, football, sport climbing),
Training methods of endurance training:
The continuous method trains for a longer period of time at a constant intensity. The heart rate always remains in a certain, but rather lower range. With this method the (basic) endurance is trained, which helps the body to use oxygen more efficiently. It increases lung capacity, as well as local muscle endurance.
During interval training you will be trained at very high intensity, pauses briefly, then again will (several times) repeated this cycle. Interval training requires a lot of energy from the body and burns more fat than the permanent method, as it increases the body’s metabolic rate during the resting phase.
What causes endurance training?
You will be more powerful and not only sporty but also private and at work.
Cardio training makes excess pounds melt as fat burning and fat metabolism are boosted.
Endurance training boosts your heart’s ability to increase your oxygen intake and lower the risk of cardiovascular disease.
The complete blood circulation of the body improves and thus also the blood circulation of the cells. These are therefore much better supplied with the vital nutrients. You become more efficient and better able to handle stress.
You will recover faster after training as the regeneration time gradually improves. Your pulse drops after a load within a short time.
It strengthens your immune system and thus protects you from infections. Regular exercise increases the number of cells in your body that attack viruses and bacteria.
Your ability to concentrate increases because the brain is better supplied with blood.
During cardio training, the happiness hormone serotonin is released, which makes you happy.
Endurance training helps to shut down, it calms the psyche, reduces stress and has a relaxing effect.
Cardio training in your own home
Who thinks his stamina can only be trained on the treadmill or in the wild, which is vastly wrong. You do not always have to leave your own four walls to get your heart pumping and so improve your condition. Many athletes have a great desire to have a small gym at home. Treadmills, ergometers or indoor cycling wheels are available at a good price-performance ratio at Gorilla Sports . The cardio workout gets a very different meaning than the training in the fitness center. You decide on the television program, the music can turn up loud and the sport outfit must not be unpleasant.
There are many different effective cardio exercises that require little or no equipment and can be done anywhere, anytime.
Cardio training without expensive equipment
Cheap and impressively effective is the good old skipping rope . Skipping ropes have many uses and are great for training at home. They can be easily incorporated into any training routine, show results in a short time and allow a very intense workout that can bring even experienced athletes within a few minutes to their limits. Either you define a certain number of jumps, or jump for a predetermined duration – which fits best to the workout. Rope jumping promotes coordination and requires a high level of concentration – so this form of endurance training never gets boring either.
Hampelmann – or “Jumping Jacks” called – is known from school sports and is an exercise in bodyweight training. It is a multi-joint exercise without additional weight, which is carried out in high frequencies. In doing so, the arms and legs are simultaneously brought together or apart, while jumping slightly into the air. Jumping Jacks are suitable for warm-up, as an alternative to the usual cardio training, but also as a final exercise to use the muscles.
Burpees is a full body exercise that primarily trains the arms, chest, glutes and thighs – making it an ideal and effective cardio exercise that you can easily make at home. The exercise is best performed in 30-60 second sets, with equally long pauses between each set. , From the upright position it goes into the squat, then into the plank position, back into the squat and finally jumps into the air. Burpees are very effective, but also extremely exhausting.
Mountain Climbers strengthen the middle of the body and improve endurance – and you do not need any equipment or skills. Go into the push-up position and keep your arms as immobile as possible. With the legs you mimic a running movement. Mountain Climbers have similar training effects as jogging, but you do not have to leave the house for that.