Cardio training and its advantages (from experience)

While I use many other methods to maximise my performance, daily cardio forms the most crucial part of my schedule (this includes using a stepper, jogging, biking, walking, etc.). It is widely known that continuous training can allow you to reach new heights regarding your physical and mental performance. Cardio is not the first choice of training method for many people. This is mainly (and understandably) because it is not easy to find time every single day – this requires great discipline.

When I began to schedule a half-hour cardio session, I did not intend to make it a daily routine. In the first month, I completed a 15-minute workout on the stepper twice a week and measured my pulse between 120 and 140 bpm. Despite being overweight, I noticed slight improvements in my condition.

Thankfully, back then I informed myself in more detail about cardio training. All of the articles I came across discussed that cardio training four or five times a week can increase brain plasticity, and positively impact the formation of new neurons. Many experts encourage patients to run regularly to improve the cell regeneration rate. In many studies and scientific journals, thirty-minute training sessions are recommended as a more extended cardio session, which does not make any significant difference, except, for example, that after an hour-long run, the body requires a more extended rest period. Even a fifteen minute training session will have some positive effects. However, naturally a thirty minute session would be more effective.

When I began successively increasing the frequency of my cardio sessions, my condition improved noticeably from week to week. When I used the stepper for thirty minutes early in the morning, I felt refreshed, and my day improved. Even when I did not have time in the morning and had to reschedule my half-hour cardio session for the evening, I could sense a noticeable difference the next day.

After two more months of almost daily training, I slightly changed my programme and introduced a form of interval training on the stepper. After three minutes, I increased the resistance to close to my maximum level before setting it back to normal. When using a low resistance, my pulse was between 120 and 150bpm; when using a high one, it was between 150 and 190bpm. I sweated more profusely and afterwards always had the feeling of having achieved more. The body becomes accustomed to a higher intensity very quickly, and the rest period needed is no longer than that. I train for three minutes using the highest resistance level on the stepper and switch between rest and higher intensity periods every three minutes. The higher intensity improved my condition and my resilience in many areas of life.

As I gradually increased the intensity and tested my limits in my thirty-minute training sessions, I realised I needed to take a step backwards and start again. At the moment, I complete a HIIT session every Wednesday. My other training sessions include cardio as a form of recovery, whereby I maintain a pulse of around 130 bpm. I take two rest days, although on one of these days I go swimming with a friend, and on Sundays I go for a run. As soon as strength training and any form of intensive training are introduced, rest days with some moderate activity are worth introducing. It is vital to take tiredness and all other forms of exhaustion seriously. You will have the best possible training session when you feel fit and ready! Pain and exhaustion should not be simply overcome; instead, it would be far more helpful to take a step back when experiencing these feelings. You should listen to, be mindful of your body, and introduce lower intensity, yet regular, training sessions.

Positive Effects of Cardio Training:

• Increase in Brain Function

Studies have shown that regular cardiovascular training increases hippocampal size. This part of the brain is essential for verbal memory and studying. Cardio training improves memory and general brain health.

• Improves Symptoms of Depression and Your Mood

Training sensitises the brain's reaction to serotonin and noradrenaline and works to counter depressive thoughts.

It is said that cardio training provides an alternative to anti-depressants as it improves one's general wellbeing.

• Increase in Energy Levels

Whether physically active people are more resilient and tire less quickly is debated.

Medical experts recommend cardiovascular training to tackle many diverse forms of tiredness.

• Improve Quality of Sleep and Rest

Cardio training activates regeneration processes as you sleep, which results in higher energy levels the next day.

150 minutes of cardiovascular training per week increases sleep quality by 65 percent. I regularly complete cardio to maintain my stamina during my 30-minute strength training sessions, improving my sleep quality.

• Clearer Skin

The increased blood flow has a positive effect on the appearance of the skin and skin health in general.

• The Investment of Your Time Pays Off

Following a training routine improves your sense of self-worth. You reach goals and achieve something meaningful. I am more likely to get my daily and weekly goals. An understanding of personal satisfaction is gained, and when a day goes by without training, it feels like something is missing. First and foremost, I train to improve my productivity and cognitive capacity. Having a training routine is therefore very important. It is sufficient to tap into 70 – 80 percent of one's performance during cardio training. Reducing the length of the first few training sessions is particularly useful in preventing lousy muscle soreness and keeping recovery times short.

• Heart Health

Along with the increase in productivity, cardiovascular training improves cardiac output and strengthens the entire cardiovascular system. In the long-term, the heart “learns” to work more economically, decreasing load on the heart. In addition, it increases the cardiac reserves of the heart and vessels.

• Improve Respiration

The respiratory organs work more effectively, and the capacity of the cardiac reserves in the lungs and bronchial tubes improves.

• Improve Metabolism

Energy generation becomes more effective, and endogenous energy stores grow in size. Alongside the improvements to plasma lipids, insulin effectiveness improves.

• Cardio Training Forms an Ideal Compliment to Strength Training

The whole body is involved. This improves inter- and intramuscular coordination and muscle performance. The increase in circulation gives the muscles an optimal level of oxygen and other vital nutrients.

• Pressure on the Joints

Jogging outside in nature is not recommended as a starting point for overweight people. A stepper or bicycle puts less pressure on the joints. Nonetheless, regular, intensive cardio training improves the structure of cartilage, bones, tendons, and ligaments. Thus, the body becomes more resilient with time.

• Maintain and Manage Your Weight

Daily cardio training reduces the chance of gaining weight. Combining with strength training creates the ideal combination for reducing caloric intake. Therefore, cardio can help anyone looking to lose weight. However, weight loss can only be achieved with an optimal diet and fasting. This topic will be explored in more detail in future blog articles.

As already stated, cardio training is an ideal way to reduce the risk of a heart attack. Anyone who has already experienced a heart attack should be careful to raise their pulse only to a limited degree. In such a case, doing a light walk daily, either on the treadmill or outside, is recommended. Exercise for 30 minutes per day is also sufficient. A light training session on the stepper or bike is also an option.

Stepper

I use the stepper a maximum of five times per week, depending on my training plan. I have tried various models and recommend a stepper with elastic components (Vario technology). These steppers are gentle on the joints and allow a natural sequence of movements. This stepper is particularly recommended for overweight people. Anyone who does not have access to a nearby training spot and is considering buying a stepper should invest more, as the stepper's ability to last depends on the equipment's quality.

Jogging

I now feel much better when doing cardio due to the experience I have gained. However, jogging is an exception to this because of being overweight. The coaching app from Helsana has a plan called “Jogging for beginners”. I plan to use this programme in three months and share my experiences in this blog. Why would I like to jog? Well, it is a step forward, the intensity is higher than on the stepper, and moving in the fresh air while surrounded by nature is physically and psychologically beneficial. I also hope to be able to continue to regulate my weight. And so I am even prepared to accept muscle soreness!

To put this into practice, I will follow the plan from the Helsana Coaching App exactly: