Cardiofitness
Endurance training and interval training as an effective precaution for a healthy cardiovascular system
Endurance training in its various forms hardly ever loses its popularity. Even if it is difficult for many to get up to it once, friends of jogging, walking, cycling etc. Rave about it. Again and again of the short- and long-term effects of such cardio sports. Endurance sports can be practiced almost anywhere – but more effective than simply "running around" in the park is a precisely planned workout, for example with the support of cardio equipment or the hydraulic equipment circuit. Various endurance sports are particularly beneficial for the cardiovascular system. The training in intervals particularly rewarding. Interval training is a form of training in which a break is taken after each intense training session. However, this does not mean such a break, which is enough for the body to fully recover. Between the sets should be only a few seconds to several minutes, so that the pulse stabilizes again and a new effort can be made. You can measure your optimal "worthwhile break" for example with a heart rate monitor, especially because age, weight and general training condition have a significant influence on the optimal break time. Interval training pays off for everything for a healthy cardiovascular system and stable blood pressure, as the heart must work at alternating stimulated frequencies. The result is a larger heart muscle, a greater pumping volume and a better oxygen supply. In strength and equipment training, you usually take a break of around 60 to 90 seconds between several sets; for effective endurance interval training, you alternate between a fast pace and a steady run or low speed for a few minutes when running or cycling, for example. Interval training also stabilizes blood pressure over a long period of time and thus prevents the most common cardiovascular diseases such as high blood pressure and also protects against heart attacks.
Endurance training with ergometers that is easy on the joints
For older people in particular, endurance training – in the form of jogging, for example – is poison for the joints. Even with well-sprung shoes, walking puts a strain on knee joints and intervertebral discs. The healthier alternative is to train on an ergometer, for example a bicycle ergometer or a cross trainer. Many of these devices also include a pulse measurement function, either via a wrist monitor or a pulse belt. This allows the optimal training intensity to be determined by measuring the heart rate. Endurance training is by no means just for people who primarily want to lose weight. It trains the entire cardiovascular system and thus helps with a wide variety of ailments – especially those that increase with age. Fitness also means not getting out of breath too quickly when climbing stairs or generally having more strength and balance for everyday life. Regular cardio training increases not only the strength of the heart but also, for example, the volume of breath. In addition, endurance training helps to reduce stress and release endorphins. Thus, it is also an effective method against numerous psychological complaints such as nervous restlessness, mood swings or sleep disorders.