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5 Equipment for Improving Cardiovascular Endurance Training

Endurance training, also known as aerobic exercise, includes activities that increase your breathing and improves cardiovascular health such as walking, jogging, swimming, biking, jumping rope, and the likes. In addition to that, endurance refers to the ability of muscles to consistently exert force over time. In simpler words, it reflects how long the muscles can engage in physical activity without tiring out. Greater endurance is frequently associated with better health and physical fitness. Hence, endurance training is highly recommended for any athletic activity.

Endurance training involves two types: Muscular and Cardiovascular. On one hand, Muscular Endurance refers to promoting muscle strength so that you can be more physically able to sustain exercises for a longer period of time. On the other hand, Cardiovascular Endurance refers to how well your heart, lungs, and blood vessels can circulate oxygen in order to sustain muscle activity. This determines how long you can perform aerobic exercise without needing to rest or to stop. As with muscular endurance, people who do constant cardio exercise will develop the ability to workout for a longer period after such time.

Performing endurance training has a wide range of benefits that will significantly improve your physical activity and overall health. These benefits include:

  • Enhanced muscle strength – Constant aerobic exercises can help in promoting muscle strength and mass.
  • Lowered risk of cardiovascular disease. Studies show that endurance exercise is significantly effective at improving the heart’s ability to pump oxygenated blood. This in exchange reduces the risk of cardiovascular disease.
  • Improved metabolism. Metabolic function increases with regular endurance exercise. This is due to the increased production of FGF21 which controls metabolism.
  • Improved sleep. Sleep-wake cycle is better regulated with regular endurance exercise. There is a significant increase in the production of melanin which helps in improving sleep.
  • Better immunity. Research shows that other than improved muscle mass, there is a relatively better immunity of people who do endurance training compared to those who do not.
  • Increased lifespan. Studies have shown that there is relatively increased life span to people who run at least 50 minutes per week. This is linked to an improved cardiovascular health and better overall health.
  • Better mental and overall health. Constant cardiovascular endurance training helps in improving mood. It also aids in reducing the symptoms of depression, anxiety, and other mental disorders. There is also an improved confidence and self-esteem to people who do this type of exercise due to a more increased stamina and endurance.

If you are planning to do cardiovascular endurance training, then there are many tools available out there that will help you achieve your goals. In order to help you, here is a list of equipments that you can use for your endurance exercise:

1. Treadmill

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One of the most common and popular equipment for cardiovascular endurance training is the treadmill. It can be utilized for rehab, walking, jogging, or running at varying speeds and inclines. It can also display and read automatically heart rate from your chest trap. This built-in heart rate monitor allows users to check their cardiovascular development as they observe changes through different settings of the exercise. Treadmills can also function as a weight-bearing exercise of the legs, spine, back, and core. It strengthens these groups of muscles for better functioning. Through variation in the speed and incline, high intensity interval training can also be performed by users. Running or jogging on a treadmill is a very effective way to burn fat and lose weight. Most experts recommend that people exercise at least five days per week, for 20-60 minutes.

2. Elliptical Trainers

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Elliptical trainer, also known as cross-trainer, is a stationary exercise machine that offers a non-impact cardiovascular workout. It is utilized to stair climb, walk, or run without causing too much pressure to the joints thus reducing the risk of impact injuries. With this advantage, people with injuries can use this equipment in order to stay fit. Light to high intensity exercise can be set according to the preference of the user through changing the speed and resistance setting of the equipment. This equipment works the user’s upper and lower body such as the arms, shoulders, core, legs, hips, and calves. Elliptical trainers are primarily driven by the user’s legs. In order to enable some burden on the arms and to provide a secondary source of driving power, most elliptical trainers have combination designs of handle-levers installed to each pedal-link. The user grips the handles below shoulder height and pushes and pulls the arms while shuffling the feet back and forth within elliptically-shaped paths. Hence,with all these, the elliptical trainer surely does not only promote cardiovascular health but also muscle strength.

3. Stationary Bike

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Stationary exercise bikes offer a wide variety of intensity levels and provide non-weight bearing cardiovascular conditioning. Stationary bikes are upright and have no backrest. Upright stationary bikes are intense workout equipment because it promotes better cardio training while challenging the leg muscles through allowing you to stand up and pedal, just like on a real bike. Hence, it can help build muscles of the legs, calves, hamstrings, and quadriceps. In addition, it can also work the muscles of core, back, and glutes. If the stationary bikes come with a handle, it can work your upper body muscles including your biceps, triceps, and shoulders. Most stationary bikes in the market have virtual systems that come with gears, LCD screens, race track programs and handlebars that move in order to simulate steering on a real bike on a real life track.

4. Rowing Machines

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The rowing machine is a full-body, non-weight bearing piece of cardiovascular exercise equipment. Heart rate increases as you push with the legs and pull with the arms. The alternating movement challenges your cardiovascular system which in turn promotes its development and endurance. Rowing machines should be used cautiously if you have back, knee or shoulder problems although there is relatively less to no impact to the joints. Moreover, rowing regularly will strengthen your shoulders, arms and back muscles as well as your glutes and hamstrings while burning a significant amount of calories hence reducing body fat after such time of doing the exercise.

5. Stair Climber Machines

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The stair climber is an underrated cardio workout equipment that is easy on the joints. Due to the function of the machine as a weight-bearing exercise, it assures that muscles of the legs, glutes, and core are targeted in each session. The repetitive step motion helps tone your lower body whilst working your core muscles at the same time. Speed and intensity of the exercise can be adjusted according to the preference of the user. It can function as a low intensity steady state cardio or high intensity interval training. However, whatever the machine setting, users can be assured that this machine is a great way to get the heart rate up, improve cardiovascular endurance and stamina. Moreover, Intense, dynamic workouts such as those on a stepper machine combine cardio exercise with resistance training and that along with weight loss, dynamic workouts may also help with overall health and immune function.

Indeed, there are various types of equipment available for cardiovascular endurance and conditioning. Noted above are just some of the many equipment available in the market that can help you in your endurance training. Each of these machines offer a unique method of endurance training which some may be weight-bearing while some are not. However, whatever endurance training equipment that may be, it holds the same principle and function of increasing the body’s ability to withstand activity for extended periods of time through elevating your heart rate. Endurance training focuses on the aerobic energy system in order to achieve the goal of developing cardiovascular health.

Hence, endurance training does not just build up your muscle mass and strength, it also provides unquestionable health benefits improving the overall way your body looks, feels and performs, while also promoting overall mental and physical health. So if you are planning to do workouts, then one of the best ways to start your fitness journey is to go on a cardiovascular endurance training or aerobic exercise.

References:
1. Bubnis, D. Healthline. 2019. What You Need to Know About Anaerobic Exercise. Retrieved from: https://www.healthline.com/health/fitness-exercise/anaerobic-exercise#types. Retrieved on 2 June 2020.
2. Fogoros, R. Verywellfit. 2019. The Benefits of Anaerobic Exercise. Retrieved from: https://www.verywellfit.com/anaerobic-exercise-1230819. Retrieved on 2 June 2020.
3. Rajan, R. Stylecraze. 2019. 10 Types Of Aerobic And Anaerobic Exercises. Retrieved from: https://www.stylecraze.com/articles/types-of-aerobic-and-anaerobic-exercises/. Retrieved on 2 June 2020.
4. Waehner, P. Verywellfit. 2019. Advanced Kettlebell Exercises for Cardio and Strength. Retrieved from: https://www.verywellfit.com/kettlebell-exercises-3-1231105. Retrieved on 2 June 2020.

References:
1. Fitrated. 2019. Why Endurance Training Is Important for Any Workout Routine. Retrieved from: https://www.fitrated.com/resources/importance-of-endurance-training/. Retrieved on 3 June 2020.
2. Lynch, M. LifeHack. 2020. 8 Reasons Why Goal Setting Is Important to a Fulfilling Life. Retrieved from: https://www.lifehack.org/articles/lifestyle/goal-setting-the-why-behind-the-what.html. Retrieved on 3 June 2020.
3. Miller, B. SportsRec. 2011. What Types of Equipment Are Used for Cardiovascular Endurance?. Retrieved from: https://www.sportsrec.com/12682431/elliptical-vs-treadmill-vs-stationary-bike. Retrieved on 3 June 2020.
4. Ruled.Me. 2017. Health Benefits of Endurance Training. Retrieved from: https://www.ruled.me/endurance-training-health-benefits/. Retrieved on 3 June 2020.

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