More than just treadmill training: 7 cardio exercises for your endurance training in the gym

Cardio training is the most effective form of increasing endurance while improving physical health. The cardiovascular system particularly benefits here. Of course, for many athletes, the treadmill is simply part of effective cardio training in the studio, but there are other endurance machines that achieve similarly good training success: cross trainers, steppers and ergometers.

These cardio machines are also great for increasing endurance while reducing fat at the same time. But as with all types of exercise, there are some important principles to keep in mind when doing cardio. Here you will find the best tips to make your cardio training in the gym even more varied and exciting.

As every athlete certainly knows, cardio training in the gym has a very positive effect on the heart and circulation. It also has an impact on vitality and increases basic endurance. Good endurance is beneficial for all sports.

Fortunately, the range of different training options for endurance are quite diverse. A multi-faceted training drives away boredom and increases motivation and the fun factor. After all, it is important not to lose motivation and interest, especially when it comes to exercise.

A good training plan offers sufficient incentive and encouragement, so that your head won't even start making excuses. Only regular training over a longer period of time will show the desired results.

But which cardio machines are most effective and and at what intensity do you burn the most calories?

It is still true that you burn the most calories on the treadmill. However, sports scientists have found that the cross trainer has a better relationship between perceived exertion and calorie consumption.

Many people find the movement sequence on the cross trainer easier. The ergometer also burns a considerable amount of calories, but the test subjects found this type of training more strenuous than on the other endurance machines.

Ultimately, however, it must be said that this analysis is based mostly on personal preferences. Every athlete has to decide for themselves which device they find particularly comfortable. Since the respective movement sequences differ, it is very good to use all devices.

Depending on the day of the week, you can choose different equipment for your cardio training in the gym. For example, Friday is bike day. Just get creative!

However, it must also be mentioned that a cross trainer or a reclined bike are easiest on the joints. For this reason, if you have joint problems or are a beginner, it is preferable to use these two devices. Alternatively, you can walk on the treadmill.

Especially at the beginning - and in the case of health problems - it is important to start the training slowly and gradually increase the intensity. Excessive demands only lead to pain and overexertion. Then it is very likely that you will eventually stop exercising.

It is better to train slowly and steadily than quickly and briefly. No top athlete has ever become successful overnight. Behind every success there are many hours of training and discipline.

1. The treadmill workout
There are still many good reasons to train on a treadmill. The training strengthens the cardiovascular system and boosts fat burning. The speed can be regulated during treadmill training and the cushioned surface has a positive effect on the muscles and joints. Thanks to interval training, you train efficiently in a short time and regulate your training intensity to your liking.

2. The cross trainer
The cross trainer is characterised by its pleasant movement and has the advantage of using 80% of your muscles, since your arms, shoulders and chest muscles also work. In addition, the back is protected because the upper body and torso are kept straight. The joints are not overstressed on the cross trainer, making it suitable for beginners.

3. The stepper
Step by step to success. Steppers - or stairmasters - are also very popular for cardio training in the gym. The movement is reminiscent of climbing stairs and strengthens the thighs and glutes.

4. The rowing machine
Rowing is one of the more popular endurance exercises. It demands the whole body and makes you sweat quickly. In addition, rowing is really fun. Sometimes real holiday feelings come up.

5. The ergometer
Cycling is one of the most popular endurance exercises in the world because it is simply fun and has many positive effects. Endurance training on the bicycle ergometer not only improves the heart's performance, but also has a beneficial effect on the cardiovascular system.

6. Rope skipping
Rope skipping is not only a good exercise option for children. The boxers proved it. It is also a very effective way to burn fat and strengthen your heart. For this reason, you can now also find ropes in many gyms or rent them on request.

7. Trampolining
Another fun sport is trampolining. Official trampolining sports classes are now being offered. It's amazing how many different cardio exercises can be done on a trampoline.

Even more than the device itself, the intensity of your exercises determines your success. How effective your cardio training is ultimately depends heavily on the training intensity. Beginners or physically handicapped athletes should start their workout on the cross trainer. Alternatively, you can walk on the treadmill.

A heart rate monitor is useful to monitor effectiveness. Many fitness machines in gyms have sensors that can be used to measure your heart rate while exercising. In addition, the devices give a recommendation for the optimal training pulse.

With modern cardio equipment, different programs such as "fat burning" and "interval or hill training" and the intensity can also be selected. 60 to 70% of your maximum heart rate is usually considered an optimum for endurance training.

Make sure you always stay in the aerobic range, where your muscles are still supplied with oxygen, as this is the only way to increase your basic endurance and become fitter in the long term. Only advanced users should increase the intensity of endurance exercises by sprinting.

Unfortunately, many athletes still forget to warm up and cool down during cardio training. Even if you aren't performing any jerky movements during your endurance training, a small warm-up is important to prepare the muscles. Start your endurance training slowly and increase the intensity only after about five minutes.

Stretching exercises are ideal for cooling down. Always pay attention to your body's signals. As soon as you get tired or feel pain, stop exercising. Pain should never be ignored, otherwise you run the risk of injury.

Give your body enough time to regenerate after training. It's good to take a day off to allow muscles to recover. Don't exercise if you still have sore muscles.

Good running shoes with a cushioned sole are important for treadmill training. So leave the chic sneakers in the closet.

During your workout, it is important that you drink enough fluids. The body loses water through sweating. During the workout, drink 500 ml of water in small sips.

The most effective form of increasing endurance and strengthening the cardiovascular system is cardio training. In order to provide more variety in training, cardio machines are very suitable in addition to the treadmill. The devices that achieve a similarly good training success as the treadmill include the cross trainer, the stepper and the ergometer. Jumping rope and trampolines also enable good strength and endurance training and are also a lot of fun. In our EVO Studios you will find a large selection of smart devices with which you can not only make your cardio training varied, but also monitor your training success at the same time. Register now for a trial session and find out for yourself.