Cardio training at home and at the gym — which one to choose?

It burns a lot of calories, improves stamina, enhances muscle condition and muscular endurance. Cardio training — what is it, how to start exercising and is it better to do it at home or at the gym? We’re here to answer your questions.

Cardio exercises — what is it?

Cardio exercises, also known as aerobic training, involves medium- to high-intensity exercise performed for about 30–60 minutes, during which the heart rate and respiratory rate increase. During the workout, muscles derive energy from glucose, fat and keto- and amino acids, which is why it is considered the best support for weight loss. Regular cardio training helps to burn fat quickly and get your dream body. In addition, it supports the cardiovascular system and visibly improves fitness. Examples of cardio exercises include running, cycling or aerobics. However, there are plenty of options to choose from, so there is something for everyone — with no exceptions!

The basis of safe and effective cardio training is heart rate monitoring. It should oscillate between 50-80% of HR Max, or maximum heart rate. The optimum heart rate level for cardio training is 70% of HR Max. This exercise intensity will give us the best results in a relatively short time. And what about expected results?

How does cardio training work? Effects after one month

Cardio training is particularly recommended for those striving to reduce body weight. No wonder. Such exercise accelerates fat burning and allows you to lose weight quickly. To make this happen, however, correct eating habits and a calorie deficit are essential. If you take care of a healthy diet with the right macronutrient balance, you will be positively surprised by the results after a month of regular cardio exercises.

Aerobic exercise has many more benefits, among others it:

Because of the range of benefits it brings, cardio exercises are great not only for weight loss. The elderly or those struggling with cardiovascular disease can also successfully engage in it. However, in order for cardio training to be not only effective, but first of all safe, it has to be adjusted to our needs.

Cardio training for beginners — how do I get started?

Want to give cardio training a try but don't know where to start? Low-intensity exercises that elevate your heart rate while allowing your muscles to adapt to the increased effort will be best to start with. Great options include power walking, slow jogging, cycling, Nordic walking or ready-made cardio workouts for beginners that you can find online.

At the beginning of your cardio adventure, it’s important to exercise for no more than 30 minutes, preferably every 2–3 days. This will help you avoid fatigue. You also won’t get discouraged too quickly from regular training. When you feel that power walking is not enough to get your heart rate up, you can gradually increase the intensity of your workouts, moving on to running, cycling or fitness class, for example.

Although aerobic training is recommended for everyone regardless of age or their fitness condition, special care should be exercised by those struggling with cardiovascular diseases and joint pain. In such cases, it is a good idea to consult a doctor before starting an activity and, most importantly, to adjust the intensity of the exercise to one's capabilities. No worries — you can successfully find, at least on the internet, a cardio workout that will be gentle on your knees.

Cardio exercises at home — how to work out?

In addition to the wide range of health benefits, cardio training has another advantage — you can do it literally anywhere. There is nothing stopping you from engaging in aerobic exercises at home. All you need are comfortable sports shoes, some free space, an exercise mat and a comfortable outfit.

For cardio exercises at home, videos with ready exercise sets that you can find online will be helpful. Very often they are completely free and available on popular platforms such as YouTube. However, remember to make sure the workout is adjusted to your level and individual abilities. It is also worth looking up the author's bio to ensure that the proposed exercises are safe and backed up by expertise.

Cardio exercises at home is the perfect solution for people who want to lose weight or improve their fitness without the need to purchase a gym pass and incur any extra expenses. It will also be a good choice if you prefer to train solo and don’t feel comfortable going to the gym and exercising among strangers.

Advantages and disadvantages of cardio exercises at the gym

Do you have the budget, time, and space to do cardio training at the gym? If so, it's worth a try. Firstly: it’s all about safety and the opportunity to consult a professional trainer. When your training is supervised by a specialist, you can correct any mistakes you make when exercising and avoid injury.

Secondly: there are all sorts of workout equipment and accessories available at the gym to add variety to your workout. Running on a treadmill, exercising on a cross trainer, or riding an exercise bike are just some of the many ways to get an effective cardio workout at the gym. You can also go to a group fitness class, gaining a support group and extra motivation to exercise. Any disadvantages? These mainly concern costs associated with purchasing a gym pass.

Cardio or strength training — which to choose?

Wondering what to choose: cardio or strength training? It all depends on your training goal. If you want to lose weight quickly or to improve your fitness, cardio exercises is definitely a better choice. It may also be a good idea to include both types of activity in your training plan. Cardio delivers more oxygen to your muscles and tissues and accelerates fat burning, while strength training strengthens your entire body and increases your fitness.

How to do cardio outside?

Cardio workouts, both at home and at the gym, come with advantages and disadvantages. However, let's not forget the third option, which allows us to effectively work on the figure and stamina, and has an exceptionally beneficial impact on our wellbeing. Obviously, it’s outdoor cardio workouts we’re talking about here. Running, cycling, Nordic walking, power walking, but also rowing, kayaking or trekking are just some of the many ideas for an effective aerobic exercise in the outdoors. Monitor your heart rate, burn fat, work on your fitness and have fun with physical activity the way you like it.