All about cardio training
What is cardio training?
As the name implies, cardio training is a sporting activity that strengthens the cardiovascular system. It is an endurance sport that is practiced mainly in the gym, using specialized equipment, and which requires constant and prolonged effort of medium intensity. This activity helps strengthen the heart and improve breathing.
The pros of cardio training
See also
> considerable energy consumption: through cardio training an important muscle mass is solicited and therefore between 300 and 600 Kcal / hour are burned.
> makes you lose weight: when the available glucose is exhausted (after about 30 or 40 minutes of physical activity, depending on the person), the body draws from the fat reserves to provide the energy necessary for the effort. Practicing this activity regularly (2 or 3 times a week for at least 45 minutes) will make you progressively slim down.
> tones your muscles: especially the muscles of the legs, which work in any case, but also those of the arms, abdominals and back muscles thanks to the rowing machine and the elliptical bike.
> it does not hurt the joints: on the exercise bike and on the rowing machine you are seated and therefore your legs must not support the weight of the trunk. On the stepper and elliptical bike, the weight is distributed over both legs. To vary the gestures you can also change equipment during the same workout.
> it is an activity accessible to all, beginners or long-time sportsmen: taking advantage of the different levels of difficulty offered by the tools you can make a progressive effort.
The cons of cardio training
> boredom: running or rowing while standing still is monotonous! Unlike when it happens for endurance sports practiced outdoors (jogging, cycling, brisk walking ...), the landscape does not change in the gym.
> the absence of a trainer: at home or in the gym, cardio training is practiced alone and therefore there is the risk of adopting incorrect positions or following a program in the wrong way. Result: tiredness, neck, muscle pain…. If you want to be sure you are doing the right gestures at the right time, get advice from an instructor!
> il risk of overheating: no breeze to cool off, beware of the risk of dehydration!
Some advice…
> Iwear suitable clothing: of course, you work on a tool, but this does not mean that you do not have to have suitable, comfortable shoes that cushion the blows well. To avoid getting hot, dress lightly, with a breathable fabric or Lycra shirt.
> Distract yourself : Time passes faster if you play a song or TV broadcast in the background.
> Warm up: most tools offer a warm-up phase, otherwise do some ground movements before starting.
> Change gear often: in this way you diversify the work of the muscles and you can take advantage of the specificities of each single piece of equipment. The stepper and the elliptical bike promote circulation and thus eliminate cellulite, the rowing machine tones the muscles of the arms and abdominals, the exercise bike works the joints ...
> Hydrate: even if you are in the gym, you are making the same effort required by jogging in the open air! Drink regularly, in small sips, before, after and during training.
> Do some stretching after training, otherwise you will be filled with muscle pain!
