All about Cardio

Many female athletes separate their training methods, using strength training for muscle building and cardio or endurance training for definition and fat burning. A successful athlete knows the value of effective cardio training. Anyone wanting to lose weight and burn fat today will inevitably encounter a... intensive The cardio training program isn't over yet. Especially during a diet or long-term weight loss, cardio training is the ideal exercise program. An intensive endurance workout consists of many different exercises, which we will discuss in detail below.

High intensity or low intensity?

The yin and yang of the fitness world is the interplay between strength training and endurance training. But how should you primarily train? Intense strength training is defined as high-intensity training, while consistent and always the same endurance training is more accurately classified as low-intensity training. If the endurance training varies with different intervals and maximum exertion limits, then it can also be described as high-intensity. The so-called optimal approach is... High Intensity Interval Training (HIIT). This training method is completed in a short time (around 20 minutes) using various intervals. In running, for example, HIIT consists of a 20-second sprint followed by a slow walk of around 40 seconds. HIIT therefore always consists of short bursts of maximum effort followed by a longer recovery phase. HIIT can be perfectly integrated into existing training programs for cycling, running, or even strength training.

Aerobic or Anaerobic Training?

If you want to lose weight, you have to burn more calories than you consume. This rule is simple, but difficult for many people to put into practice. Muscles primarily get their energy from carbohydrates, which must be burned to produce energy. Oxygen is necessary for this metabolic process. When enough oxygen is available, the metabolic process occurs in an aerobic state. If you train or run faster, the oxygen is used up, and the cells are then forced to break down carbohydrates without oxygen. This process then takes place in an anaerobic state. Depending on your individual exertion level, the anaerobic threshold is around 90 to 94 percent of your maximum heart rate. With targeted training, this value can be increased in the long term. If you train at your anaerobic threshold over the long term, certain substances are produced that allow for greater acidification, meaning you can train for longer than usual.

Make sure your training is pain-free.

Anyone familiar with professional bodybuilders knows the physical and mental challenges of heavy weightlifting. However, for a bodybuilder, it's not just about their muscular physique and appearance, but also about feeling comfortable in their own skin; otherwise, they won't achieve success in this sport. Many bodybuilders train like the pros from the start, but they forget that the pros don't publish their secret training methods and tips in mainstream sports magazines or websites. As an athlete, it's crucial for you to have precise information on how a training session should be structured and what options are available to improve your exercises and prevent injuries. If you train incorrectly, injuries are inevitable, and your athletic goals will become a distant prospect. This principle also applies to endurance training.

Pay attention to correct technique and execution.

As with strength training, learning proper technique is crucial for beginners in endurance training to ensure future success. There are significant, often underestimated differences between simply running and using correct running technique. Proper breathing is particularly important during intense cardio workouts to ensure the overall movement pattern is correct. While arm and leg movements may appear monotonous and automatic during endurance training, they require intensive practice to ensure proper execution of the overall technique. The same principle applies to endurance training: first learn the correct technique, then work on building endurance.

Swimming as cardio training

Swimming is one of many options for endurance training. Backstroke is ideal for an intensive endurance workout. You begin the backstroke technique by lying on your back in the water. Keep your chin close to your chest and look at your feet. Now, alternately submerge your arms above your head and bring them underwater from your body towards your legs, then back over your head again above the surface. Make sure that your arm is not straight underwater, but bent. This movement has the advantage that the bent arm has more power underwater, allowing you to move forward faster. A gentle up-and-down motion of the hands from the wrists improves the arm technique. The leg kick in backstroke, like in freestyle, consists of alternating up-and-down movements of the legs originating from the hips.

How long should cardio training last?

Endurance training is primarily used by athletes for fat burning and weight loss. The ideal duration of an endurance workout for effective fat burning depends on many individual factors. There's no single "one-size-fits-all" approach to successful endurance training. Every body responds differently to various training systems. Additionally, it's important to consider whether you're training fasted or after a substantial meal to replenish your carbohydrate stores. The time of day can also influence training effectiveness. However, the most crucial factor is the goal you want to achieve with your endurance training. The precise timing of your target workout shouldn't be overly critical; otherwise, external pressure can have a significant negative impact on your athletic performance in the long run.