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Cardio training: the best method for your fitness

21 February 2025

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FROM Lars Wichert

Why cardio training is ideal for your health

Cardio training is one of the most effective ways to increase endurance, burn fat and strengthen the cardiovascular system. But many people shy away from going to the gym or want to train regardless of the weather. The solution? Cardio training at home! It saves time, offers flexibility and allows you to train at your own pace.

As a former competitive athlete, I, Lars Wichert, know how important it is to develop a consistent routine. With the right equipment and a well thought-out training plan, you can achieve your fitness goals from the comfort of your own home.

What exactly is cardio training?

Cardio training, also known as cardiovascular training, includes any form of physical activity that aims to increase the heart rate and strengthen the cardiovascular system. The word "cardio" is derived from the Greek words "kardía" (heart) and "vascular" (blood vessels).

Typical features of cardio training:

Dynamic movements that use large muscle groups such as legs, arms and torso
Regular, rhythmic movement sequences
An increased heart rate depending on the training goal (burning fat or increasing endurance)

Examples of cardio training include running, cycling, swimming and rowing. But workouts such as jumping rope, dancing or Tabata are also included.

The benefits of cardio training

Cardio training is more than just an effective way to burn calories. It offers numerous health benefits:

1. strengthening the cardiovascular system

Regular cardio training improves blood circulation, reduces blood pressure and strengthens the heart so that it works more efficiently. The resting heart rate decreases, the stroke minute volume increases and the heart rate during exercise is lower than before. This significantly reduces the risk of cardiovascular diseases such as high blood pressure or heart attacks.

2. fat burning and weight management

Depending on the intensity, you can burn between 400 and 800 or even more calories per hour. This makes cardio training ideal for anyone who wants to lose or maintain their weight. How much you end up burning depends on various factors. Age, physical condition and intensity all play a role here.

3. stress reduction and mental health

By releasing endorphins, cardio training helps to reduce stress and improve mood. This can even help combat depression and anxiety. Regularity is primarily important here.

4. better quality of sleep

Regular training supports the natural sleep rhythm and ensures a more restful night. It is important not to train too hard too late, as this can disrupt regeneration.

5. increased lung capacity and oxygen uptake

A trained cardiovascular system improves breathing and ensures a better oxygen supply to the entire body. The

6. joint-friendly movement

Depending on the training equipment chosen, cardio can also be easy on the joints. Rowing in particular is an ideal choice here, as there is no impact from a running movement when rowing.

The best equipment for your cardio workout at home

Choosing the right equipment is crucial to the success of your workout. But which one best suits your needs? Here is a comparison:

The Rowing machine offers the greatest versatility and trains up to 85 % of the entire musculature. Rowing is also easy on the joints and suitable for people with knee or back problems. Particularly effective is the AUGLETICS Eight Stylewhich offers optimum training conditions thanks to its modern magnetic brake and virtual trainer. Beginners have a great start with the AUGLETICS Eight Style the opportunity to learn the rowing technique properly.

Why rowing is the best cardio workout

Rowing combines strength and endurance training in a single movement. A rowing stroke works all the major muscle groups of the body, legs, torso and arms, resulting in highly efficient calorie burning.

Advantages of rowing:

High calorie consumption (up to 800 kcal/h or more possible)
Joint-friendly training without impact load
Effective strengthening of the entire centre of the body
Perfect for HIIT and endurance training
Prevention of muscle imbalances through a symmetrical movement sequence

With a device like the AUGLETICS Eight Style you can optimise your training even further. The integrated Virtual Trainer gives you real-time feedback on your technique, while you can choose between different training programmes. The quiet magnetic brake ensures particularly comfortable use - ideal for any living situation.

Training plans for your cardio workout at home

Beginner training (20 minutes)

10 minutes of easy rowing, preferably starting with a stroke build-up to activate the body (strokes per minute (SPM): 19-21)
5 minutes at a moderate tempo (SPM: 20-22), paying attention to power per stroke, the focus should be on technique
5 minutes cool-down & technique exercises

Interval training (HIIT - 30 minutes)

10-minute warm-up, as an example of a warm-up you can take a few exercises or ideas from the video
2 minutes of intensive rowing, then 1 minute of relaxed movement (repeat 8-10 times)
5 minutes cool-down

Endurance training (45 minutes)

5 minutes warm-up - stroke set-up
Constant rowing at moderate intensity (SPM: 19-21)
Focus on technique and even breathing
5 minutes cool-down

Tips for motivation when training at home

Set up a training area: A fixed corner for your Rowing machine creates routine.
Use entertainment: Watching series or listening to music increases motivation. Music can also help you find the right rhythm for the right number of strokes.
Track progress: Use the Virtual Trainer of the AUGLETICS Eight Style to control your technical development.
Establish regularity: Fixed training times help to develop a habit.

Conclusion: easily integrate cardio training into your everyday life

Cardio training at home offers you maximum flexibility and efficiency. With a high-quality device like the AUGLETICS Eight Style you can work on your fitness without having to rely on the benefits of a gym. Whether you want to burn fat, improve your endurance or simply stay healthy - rowing is an ideal choice.

Start today and experience for yourself how simple and effective cardio training can be!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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