Cardio workouts at home

HIIT, in English High-Intensity Interval Training, corresponds to high-intensity interval training. This method is also known as fractional training or metabolic circuit.

The concept: combining periods of very high-intensity effort with periods of rest or active recovery. Most of the time, a ratio of 2 to 1 is used — for example, 30 seconds of intensive work for 15 seconds of recovery. However, the more you progress, the more you can extend working hours and reduce rest times.

We can also switch to a so-called active recovery time (example: cladding). The ideal is to keep intensity of 50% to 60% during recovery periods to keep the heart rate at a high level. As with any sport, it is best to be regular. Three times a week seems to be a good average.

You will understand that it is difficult to determine a duration in particular for a practical fitness session. It all depends on your goal and your level of practice. Stay tuned to your body and maintain regularity in your training program. It’s your turn.

I am currently doing jump rope. Before, I weighed 58kg after a stringent diet; at the end of it, the yoyo effect made me gain 9 kg in 2 months. What do you recommend to find my size?
This Elliptical-Abs-Buttocks program builds on the advantages of the elliptical trainer to improve cardiovascular endurance and those of the bodyweight training method to have a flat stomach and shapely but not massive glutes.

The cardio means a workout based on the control of heart rate during exercise; it involves the organism as a whole, on the muscular and cardiovascular planes.

The elliptical trainer is a popular cardio machine, which minimizes the impact on the knees and hips. Its main advantage is that it allows you to perform a complete workout without straining the joints too much.

If your goal is to eliminate calories on an elliptical trainer, we recommend that you opt for the highest degree of incline. This will activate the leg muscles, especially in the gluteal area.


Cardio Workouts You Can Do

For a complete and practical fitness session, consider giving yourself a few minutes to return to calm to gradually lower your heart rate. Take the opportunity to stretch your muscles with a few stretching movements. This will prevent the appearance of aches.

Recovery is also essential! Your muscles need time to do reconstruction work between two training sessions. It would be best if you adapted your recovery time to the intensity of the effort you provided during your session.

Finally, to get the best benefit from your efforts, avoid working the same part of the body or the same muscle two days in a row.

This jump rope-fitness exercise program, more intended for women, tones muscles without making them fat. It allows in about 30 minutes to combine rope jumping with four exercises without fitness load targeting the effort on the glutes and thighs.
A jump rope program followed three times a week for 30 minutes per session is accompanied by a significant increase in muscular endurance
As if that weren’t enough, the treadmill is undoubtedly the simplest of all the cardiovascular machines you can find in a gym. Just press “Start” and adjust the speed and the degree of incline!

Not all sports halls have rowers, but this machine remains excellent for working the upper and lower parts of the body without any pressure exerted on the joints and ligaments. The most significant disadvantage of this machine is that a deficient technique can limit its effectiveness.

To perform the exercise correctly, you must keep your chest forward and your back straight. Your whole body must be stressed. Don’t let your arms do all the work and try to use your legs to get the movement going.
Don’t have a lot of time to devote to your sports training? Do you want results quickly? Is your goal to boost your performance? Are you looking to expand your heart rate? Aren’t you afraid of suffering? Then HIIT is THE method that suits you!

We already told you about the Tabata method in just 4 minutes, the Freeletics application, or the Battle Rope, but also the CrossFit, which are based on the concept of HIIT. But what is HIIT? Discover the principle, its applications, and numerous advantages, as well as examples of circuits in fractional training.


Sports program for losing weight

Becoming more efficient, your body needs more energy to nourish your muscles. These will, therefore, burn more calories and continuously increase your metabolism.

Unlike cardio- rhythmic time exercises, a weight training session is paced by the number of sets and repetitions of the same movement. You must adapt this number to your goal and your level of practice, go gradually! Do not forget to repeat the work on the left and right sides.

This CrossFit program to adequately prepare the Opens comprises 40 sessions and lasts eight weeks. OPENs are the first part of the CrossFit world championships, the Games. They take place over five weeks due to a weekly test revealed at the start of the week. The first workout is presented below. Click on the image to consult the rest of the plan.

The best sports program for losing weight associates a program of modification of the eating behavior, and especially not a strict diet, with a sports program of moderate continuous exercises or intense exercises alternated with recovery times, the high-intensity interval training or HIIT, depending on the level of expertise of the practitioners. By clicking on the following image, you will be able to consult one of these four programs.

One of the most popular and famous cardio machines in the gym. Indeed, running at a constant and moderate pace is a safe way to burn fat and burn calories.

However, this movement can put some pressure on the joints. That’s why you should try to stick to gentle movements. Besides, we always recommend that you start by walking and gradually begin to run.

One of the most beneficial aspects of the treadmill is its plasticity. Regardless of skill, age, or size, anyone can use it to increase resistance, lose weight, and improve cardiovascular health.


Cardio training session

A cardio-training session allows you to let off steam while developing your cardiovascular endurance and improving your breath. Find out here how long your cardio training should last depending on the goal you want to achieve:

Objective 1: Return to sport or rehabilitation. The purpose of this training is to maintain your physical condition and limit the storage of fat.

Activity: walking, slow biking, sit biking

Intensity: weak

Duration: start with a session of 30 minutes a day, then go to 45 minutes (at least three times a week to get results).

Objective 2: Weight loss. The goal of this workout is to burn calories.

Activity: running, exercise bike, elliptical trainer

Intensity: medium

Duration: do a 40-minute session that you will renew 2 to 3 times a week, then increase the duration and frequency of your training depending on your progress.

Objective 3: Increase in performance, cardiovascular, and pulmonary capacities.

Activity: sprint, interval training, cycling

Intensity: high

Duration: session of 20 to 30 minutes to be renewed 2 to 3 times per week with a recovery time between each course of 48 hours.

Do you often sit and find your buttocks too flat or too soft? You probably suffer from gluteal amnesia. Consult our program of 10 exercises + 1 to give them the place they deserve

Metcon is in Crossfit the abbreviation for metabolic conditioning, which is translated in French by metabolic conditioning. The term conditioning is synonymous with fitness or, more generally, with physical preparation. It is absent from French dictionaries but commonly used in Canada.

If you are used to going to the gyms, you know that it is possible to have access, in this kind of structure, too many machines — static bike, elliptical trainer, treadmill, rower, etc. To help you make your choice, here we tell you everything you need to know about the best cardio machines in the gym.


Indoor cardio training

The effectiveness of your fitness session does not depend on the time you spend on it, but rather on the regularity, technique, and motivation that you put into your training. You have to take the time and stay in tune with your body. Keep in mind that the duration of your session should not become an obstacle to your progress.

Whatever fitness exercise program you choose, you should always start with a warm-up time. Allow 5-10 minutes. Do some cardio-type exercises and functional movements. The goal is to gradually increase your heart rate, warm up your muscles one by one, and put your joints into action.

In the case of a weight training session, you can do a few repetitions with weights to get used to a load.

The watchword is to go gradually without rushing your body. A proper warm-up will protect you from any risk of injury.

A fitness, toning or cardio program is always developed according to the same rules, regardless of the sport practiced. It is necessary to maintain an adapted overload, to progress from general to specific, to progress from quantity to quality when approaching the objective if you are preparing a competition, to respect a sharpening period to arrive at the maximum of your possibilities on D-Day. By playing on the processes of overcompensation. There are also some mistakes to avoid to train effectively.

Cardio machines in the gym are ideal for athletes who want to warm up, activate the muscles in their body, or eliminate calories. In the fitness room, you can see many machines that are designed to help you get in shape. But also to lose weight. In this article, we will list the best alternatives for each person.

Cardio machines are an ideal complement to lifting weights, an activity that most athletes do in gyms. The strong point of cardiovascular exercise is that you don’t have to work hard for hours and hours at a high intensity to get results. Indeed, just a few minutes can be enough to bring benefits to your health!