Cardio training gets your heart going and reduces stress. You can improve stamina in various ways. The most popular kinds of sports are: running, cycling and rowing.
Here’s why you should improve your stamina:
Your goal should be to train at a steady pace over a certain period of time. How long that is depends on your level of fitness. At the beginning, it is recommended to train two to three times a week for approx. 30 minutes. This enables you to set moderate stimuli at regular intervals and your body can recover in between. It is important not to train at too high an intensity. If you train too fast, you overwork your body. A comfortable pace, where you can still talk, is just right.
Your fat burning is boosted and your ‘good’ HDL cholesterol increased. At the same, your ‘bad’ LDL cholesterol is decreased. The ‘good’ cholesterol is increased and protects your vessels.
Cardio training has a positive effect on your body in many ways:
New blood vessels and cells are formed, which not only counteract viruses and bacteria, but also improve your oxygen and nutrient supply. This will permanently improve your immune system.
During training, happiness hormones such as endorphin and serotonin are released. Stress hormones such as adrenaline and cortisol, on the other hand, are inhibited.
In addition, sport has a balancing and soothing effect, as it stimulates the parasympathetic nervous system. It is responsible for your overall recovery. Cardio training calms your mind, reduces stress and has a relaxing effect.
Regular exercise is especially important in old age. Training stimuli trigger adjustments in the body and can counteract the effects of ageing. Sport in old age can be fun, as shown regularly by the participants of the American Senior Olympics. In 2011, 15,000 athletes (with a minimum age of 50) came together. The eldest participant was 101 years old and achieved a new world record in his age group in the hammer throw with 11.32 metres.
Your heart rate shows how often your heart beats every minute and changes depending on the load on your body. Therefore, you should always pay attention to your heart rate during training. It enables you to adjust the workout to your body and your goal. People who regularly do cardio training often have a lower resting heart rate. The proper heart rate during training differs from person to person.
But you can determine your maximum heart rate with the formula HRmax = 208 – 0.7 * age. To make heart rate measurements easier, our fitness equipment offers various methods for measuring heart rate (ear clip, hand pulse sensors or telemetric detection via a chest strap).
There are various ways to improve your stamina:
With the continuous method, you train without interruption for at least 45 minutes or longer. This method is suitable for everyone, as the intensity of the training can be individually adjusted. It helps improve your blood circulation and strengthens your cardiovascular system.
In the interval method you change alternate workout phases with small breaks. In the breaks you wait until your heart rate has dropped to a value below 120/min. Ideally, there should be 9–12 workout phases in 40–45 minutes. Interval training improves your strength endurance, speed endurance and maximum oxygen uptake. It is suitable for beginners with some previous knowledge.
The repetition method is ideal for advanced users and consists of short and high intensity training phases followed by full recovery periods. In this approach, you should rest until your heart rate has fallen below 100/min. The method is perfect for training for competitions.
Here’s two effective training tips to help you make your cardio workout even more efficient:
Many professional athletes are convinced that exercising on an empty stomach, especially in the morning after getting up, is particularly effective. As blood sugar is low after waking up and you have not yet had breakfast, the muscle’s glucose stores are consumed relatively quickly. Energy therefore has to come from another source – fat reserves. Training hungry is therefore a tried and tested form of cardio training to improve the fat metabolism. However, it is important not to do too long or intensive sessions. At the beginning, 20–30 minutes is sufficient.
Caffeine has an excellent lipolytic effect. That means that free fatty acids that are to be broken down are increasingly released. Caffeine only releases the free fatty acids for energy.
Ergometers, cross trainers, treadmills and rowing machines are best for cardio training. The best equipment for you depends on your fitness and your individual preferences. The most important thing is that you feel comfortable on your machine and you enjoy training.
Ergometers are particularly good for beginners, as they can be adjusted to the individual and protect the joints. They are easy to use and the movement is similar to that of a typical bicycle (bicycle ergometer). They are very effective and are comparable to other machines in terms of calorie consumption.
Cross trainers will really get you sweating. The flowing movement is easy on the joints and back. Depending on the resistance, you can burn up to 600 calories per hour on a cross trainer.
Did you know that you can also run backwards on a cross trainer? In ‘backwards crossing’ other muscle groups are worked, adding variety to your training.
Treadmills allow you to work up to five muscle groups at the same time. The especially good damping effect of our treadmills reduces the impact on your tendons, ligaments and joints. Another advantage is the adjustable incline function, which makes your cardio training even more intense and effective.
Rowing is one of the healthiest sports and trains all the major muscle groups in the body. The movements are gentle and work the muscles in a complex way. This makes training with the rowing machine very efficient.
Have fun and good luck with your training – from your HAMMER training advice team!