Endurance training as a balance to everyday work is not only fun, but also has extremely positive effects on health. The heart is strengthened, the muscles are built up, and the performance of the lungs is increased. With continuous endurance training of two to four units per week, a good performance level can be maintained into old age. In fact, endurance training even makes you young: if you start early enough, you can maintain your personal level at that of a thirty-year-old. No need to worry for those who started endurance training late: With regular training, for example with a cardio machine, you can reach the endurance level of someone about 20 years younger.
In addition to physical fitness, regular endurance training also has a positive effect on the psyche : It creates inner calm and increases stress tolerance. Thus, endurance training has a preventive effect against burn-out syndrome. The release of endorphins during endurance training can even alleviate depression .
How do I train my endurance with the cardio machine correctly?
First of all, the main focus of endurance training is to build up basic end urance. So the first goal for beginners should be to train with the chosen cardio machine for a relatively long period of time at a steady pace. How long you should train depends on your base fitness level. On the treadmill or cross trainer, 30-40 minutes is a good guideline, on the indoor cycle or bicycle ergometer you should plan 45-75 minutes for your workout. To increase endurance, however, you should always train for at least 30 minutes.
The following applies to all endurance training: Strength lies in rest! Beginners in particular tend to train at too high an intensity. This overstrains the body and increases the risk of injury . Not only the muscles, but also the bones, tendons and ligaments have to get used to the new load. However, this only happens with longer training sessions at low intensity. As a rule of thumb, if you can still chat comfortably with your neighbor on the cardio machine next to you, everything is fine.
It is important to regularly set moderate stimuli - so it is best to plan a day of "endurance break" after a cardio workout. This way your body has enough recovery phases. After only 4-6 weeks you will notice that your condition and fitness have increased significantly.
Joint-friendly training with the ergometer
Which cardio machines are best for endurance training?
The choice in the cardio area is often huge. While the stepper or the rowing machine are particularly suitable for losing weight , the most effective cardio machines for fitness training are the treadmill, the cross trainer and the bicycle ergometer. In contrast to outdoor training, these cardio machines have the advantage of being easy on the joints. Especially for beginners or overweight people , this is incredibly important to avoid overloading and injuries.
One thing is most important in endurance training: persevere! So that endurance training does not become boring, you can simply choose a different piece of cardio equipment for each training session.
The cross trainer is extremely easy on the joints.
In contrast to the bicycle ergometer, the whole body is trained here: By moving with the arms , the torso and back are also strengthened.
The bicycle ergometer is of course also top for the joints. It is particularly suitable for people who are overweight. However, the important muscle groups in the trunk and back are not trained at all.
The treadmill is even more effective than the cross trainer for fitness training . However, in comparison, the joints are much more stressed here. That's why the treadmill is ideal if you are already a little more advanced in your fitness training and your muscles and body have become accustomed to the load.
Conclusion
Fitness training is not only good for your health and your psyche, it also keeps you young and is fun. It makes sense to start endurance training at any age. The best cardio machines for endurance training are cross trainers, ergometers and treadmills.
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Editors fitnessmarkt.de (DG)
Photo credit: #200325208 GutesaMilos AdobeStock
Published on: 20 May 2019