With today`s article it’s time to look at another side of the training at the gym. So far, we’ve focused our efforts on writing about the proper methods and techniques for workouts with free weights and fitness machines, with whom you can develop different muscle groups, but this time we will like to stop your attention on the most important muscle in the body – the heart.
Aerobic sessions in the gym put the focus on training and improving the cardiovascular system. This type of workouts are beneficial for our health in many ways. Most important is that, they reduce the risk of cardiovascular disease and helps to slow down our heart rhythm. If we regularly perform this type of activity we can strive for better health and long life.
Cardio workout sessions can be different types and each type has its own advantages and benefits. From a training point of view, some types of cardio are more effective than others for burning fat. We will look at several types of workouts, so that you can choose and combine them, according to what best fits your expectant goals.
Treadmill – Running is probably the most natural movement of the human body. When you practice this activity it is important to learn the right technique, otherwise the risk of injuries increases. When running you have to pay attention to the way how you step on your feet. Landing on your heels is the worst choice, as well as lifting your legs very high from the knee. Middle of the foot should meets the ground first, not the heel or the fingers. Breathing in and exhale should be deep, but fast. It is important that the pulse does not exceed 130. Otherwise, the heart and lungs become overloaded, and this is not advisable in the long term. Beginners should not run long distances. When you master the technique and adjust your breathing and pulse properly, the results will come.
Spinning on exercise bike – also very effective cardio training method. According to your physical preparation, speed and pulse should also interact in such a way, that the pulse does not exceed 130. it’ is almost impossible to make a mistake in the technique of performing this movement. The time spent on the exercise bike can be much longer that the time spent on the treadmill, because this exercise does not generate so much pressure on the leg joints. It is appropriate to combine it with running. The seat of the bike should be positioned, so that your legs have a small angle in the knees.
Jump rope – an exercise that is used in many different sports. Improves coordination and endurance. Due to its nature, it can not be performed over a large interval of time. The jumps have to be done only with your toes and have to be low. When you are feeling confident with rope jumping, you can try various combinations with the jumping steps. For example, switching left and right leg or double loop with the rope while jumping higher. Due to the fact, that this exercise overloads the heart quickly, it’s advisable to divide it into few sets. Each set with interval equal to about 1 minute. It is possible to feel pain in the calves at the beginning so approach the exercise with caution.
We hope that the information provided will unviel what you need to know for your personal goals and help you achieve them more quickly.
CityFitness ™
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