Building your stamina is the key to keeping fit. If you're not a fan of long bike rides or running through forests but you want to push yourself hard, there is a solution: cardio training. Cardio training will keep you fit and slim, whether you're working out on fitness equipment or not or doing it at home or in a gym class.
You've no doubt heard of the word "cardio". Cardio training exercises are often used at the start of fitness sessions, whatever their objective. But what is cardio training exactly? Why do people do it? And how should you do it? We got the answers to all the questions you've ever wanted to ask right here.
The heart is the most important muscle of all :) It's important to take very good care of it, which is where cardio training comes in. With cardio training, you focus on your breathing and your stamina. It stimulates your heart and strengthens your cardiovascular system. Doing regular cardio workouts helps you reduce your blood pressure, stress levels and the amount of bad cholesterol in your blood. There simply is nothing better than stamina-based sports for keeping your heart healthy. Engaging in continuous physical effort and varying the pace as you do so is a great way of developing your cardiovascular fitness.
Cardio training strengthens your heart and the whole of your body. It also improves your fitness and stamina levels and makes you stronger. Beneficial for your health in so many ways, cardio training burns off calories too and can really help you lose weight.
The great thing about cardio training is that you can do it outdoors (cycling, running, swimming, etc), at home or in the gym. There are lots of solutions for keeping your body in shape: cross trainers, exercise bikes, treadmills, rowing machines and mini steppers.
If you'd rather have fun and let off steam in a class, then you should definitely give Zumba and body combat a try.
Rule no. 1: Choose an activity you enjoy and which meets your objectives
Looking to tone up a little, burn off some fat, round off your training session or even recover at the end of it? Then spend some time on a rowing machine, exercise bike or cross trainer, which all work a lot of muscles in your body. You'll lose weight, slim down and build up your muscles.
If your goal is to stay fit and healthy, then any form of cardio training can help you achieve it.
Rule no. 2: Change the duration and intensity of your sessions in line with your objectives
Varying the time you spend on your cardio training sessions and the intensity of them can help you reach your goals. Working out for a long time at a moderate intensity or in short bursts at high intensity can help you burn fat. A high-intensity workout can help you work on and improve your maximal aerobic speed.
A low-intensity workout can help you recover after expending a lot of effort. Mix up the intensity of your sessions depending on your needs. :)
Looking to mix up your cardio sessions to meet your needs and goals? We give you some cues on how to customise your cardio training sessions and still get the most out of them.
Warm up properly before you get started
A good warm-up will help you build up your body temperature gradually, get your joints working and prepare your muscles and your mind. It involves making simple movements with a low to moderate intensity. You can, for example, switch between dynamic movements that get your body going: dynamic walking on the spot, knee lifts, gentle running on the spot, butt kicks, arm rotations or jumping jacks, for example. The warm-up gets the heart pumping and engages the muscles.
Start out gently and build up the intensity
You'll get a lot more out of your session if you engage the body slowly to begin with and then pick up the pace rather than go hard at it right from the start. You need to give yourself somewhere to go. If you don't, you run the risk of plateauing or even picking up an injury.
Build up the intensity gradually
If you're just starting out, you should begin with two sessions a week in the first two weeks and then move up to three a week between weeks three and six. After six weeks, you'll be able to do four sessions a week and then five after a couple of months. You can kick off by doing the short circuit while applying intensity levels 1 and 2 from the long circuit.
If you have a medium level of fitness, you can start with the long circuit. If you're doing two sessions a week, you can start with two long circuits and then switch between one long and one short circuit a week. When you move up to three circuits a week, you can alternate two long circuits with a short one, and when you step up to four, two long circuits with two short ones.
If you have a high level of fitness, you might want to try combining long and short circuits.
The good news with cardio is that it doesn't have to involve going out in the freezing cold of winter, signing up at a gym or running for an hour. Yes, you can do cardio training in the comfort of your own home. whether you've got a fitness machine or not.
Here is a selection of the best cardio training exercises for getting your heart rate up, staying slim and improving your fitness.
You don't need "any special equipment. These exercises are perfect for working out at home. :)