Cardio training - for more endurance and well-being

In a world where time is scarce and health is a precious commodity, cardio training is becoming increasingly important. Whether in the gym or at home, targeted endurance training forms the foundation for physical performance , mental balance, and a strong cardiovascular system. But what exactly is cardio training? Which machines offer the best training effect? ​​And how do you find the right endurance equipment for your individual goals?

In this comprehensive guide, you'll learn everything you need to know about effective cardio training with the most popular machines: treadmills, ergometers, cross trainers, rowing machines, ski trainers, and indoor cycles. We'll show you the benefits, possible uses, and target groups – and help you unlock your full potential with the right equipment.

What is cardio training? A definition with impact

The term "cardio" comes from the Greek word kardia, meaning "heart." Cardio training—also known as endurance or cardiovascular training—includes all forms of exercise that achieve an elevated heart rate over a longer period of time. The goal is to strengthen the cardiovascular system , activate the metabolism , and increase aerobic performance . Typical characteristics of cardio training:

✦ Moderate to high training intensity

✦ Longer training duration (from 20 minutes)

✦ Continuous or intermittent load

✦ Improvement of oxygen uptake and energy utilization

Whether for fat burning, performance improvement or health prevention – cardio training is an elementary component of any holistic fitness concept.

What are the benefits of regular cardio training?

The health and physical effects of cardio training are diverse—and scientifically proven. The most important benefits include:

1. Improve heart health

Regular endurance training strengthens the heart muscle, lowers resting heart rate, and increases heart rate. It has been proven to reduce the risk of cardiovascular diseases such as high blood pressure, arteriosclerosis, and heart attack.

2. Increase lung function

Continuous exercise increases the body's oxygen uptake capacity, making the lungs more efficient, which is especially relevant for older people, smokers, and those just starting out in sports.

3. Support for weight loss

Cardio training is an efficient calorie burner. Depending on the intensity and equipment, you burn between 300 and 1,000 calories per hour. Combined with a balanced diet, it's ideal for weight loss.

4. Increase in general performance

A trained body is more resilient—both in everyday life and during sports. Thanks to the improved cardiovascular system, you fatigue more slowly and recover faster.

5. Positive effects on the psyche

Cardio training releases endorphins—the so-called happiness hormones. It has a mood-enhancing effect, reduces stress, and has been proven to improve sleep quality.

Cardio Training - Find your fitness equipment

When it comes to training, the right equipment is crucial. Modern cardio machines offer numerous advantages over outdoor training: They're weather-independent, easy on the joints, comfortable, and technically optimized. The six most popular cardio machines are:

I. Treadmill – For dynamic running training in any weather

II. Ergometer – For joint-friendly cycling training with precise control

III. Cross trainer – For holistic training with little joint strain

IV. Rowing machine – For intensive full-body training with a focus on back and legs

V. Ski Trainer – For functional endurance training with cross-country skiing character

VI. Indoor Cycle – For challenging interval training

Cardio training with the treadmill

The treadmill is one of the classic cardio machines – and for good reason. It allows you to get an effective running or walking workout regardless of the weather, time of day, or environment. Modern treadmills are gentle on the joints, individually adjustable, and offer numerous programs for all performance levels.

Benefits of treadmill training

1. Perfect for beginners and pros: From walking to intensive interval runs – with the treadmill you can adjust the speed and incline to your individual fitness level.

2. Weather independence: Rain, cold, or darkness? No problem – you can train anytime, from the comfort of your own home.

3. Joint-friendly running thanks to cushioning systems: High-quality models feature special running decks with shock absorption – ideal for joint problems or those who are overweight.

4. Numerous training programs: Whether fat burning, endurance building, or interval training – you can tailor your training precisely to your goals.

Who is the treadmill particularly suitable for?

The treadmill is ideal for anyone who wants to specifically strengthen their leg muscles, lose weight, or improve their endurance – from amateur athletes to marathon runners.

Cardio training with the ergometer: Gentle on the joints

The ergometer is the all-rounder for anyone looking for precisely controllable and comfortable endurance training. Unlike an exercise bike, the ergometer's wattage can be precisely adjusted—ideal for training control and rehabilitation.

Advantages of training with an ergometer

1. Precise load control in watts: Ideal for cardiovascular patients or ambitious athletes with training plans.

2. Particularly gentle on the joints: No body weight on the joints – perfect for knee problems or those who are overweight.

3. Suitable for all ages: From senior training to improving performance in cycling – the ergometer covers all areas.

Who is the ergometer particularly suitable for?

For people with physical limitations, beginners, seniors and anyone who wants to increase their endurance in a controlled manner or train for rehabilitation.

Cardio training with the cross trainer: full-body training with maximum efficiency

The cross trainer is one of the most popular endurance machines available—and rightly so. It combines the movements of running, cycling, and cross-country skiing into a fluid, joint-friendly movement pattern. Arms and legs are moved simultaneously, enabling an effective full-body workout—without placing significant shock on the joints.

Advantages of the cross trainer at a glance

1. Joint-friendly full-body workout: The elliptical movement sequence prevents harsh impact movements – ideal for knee or back problems.

2. Effective calorie burning: By combining leg and arm work, you burn significantly more energy than with traditional cycling training.

3. Strengthening coordination and balance: The smooth flow of movement improves your body awareness and posture.

4. Individual load control: The resistance is continuously adjustable; many models offer training profiles, heart rate control, and interval programs.

Who is the cross trainer ideal for?

Whether you're a beginner, overweight, or advanced, the cross trainer is a true all-rounder. Women in particular appreciate the smooth movement and high calorie burn.

Cardio training with the rowing machine: The most efficient whole-body workout

The rowing machine is one of the most effective pieces of fitness equipment available. Why? Because rowing engages almost 80% of your entire musculature—especially your back, legs, glutes, shoulders, arms, and core. At the same time, the workout is extremely gentle on your joints and excellent for burning fat.

Benefits of training with the rowing machine

1. Maximum training effect with minimal time investment: Just 20 minutes of rowing at moderate intensity is enough to intensively challenge the cardiovascular system and muscles.

2. Strengthening the core muscles and posture: The lower back and abdominal muscles in particular benefit from the pulling movement – ​​ideal for back pain.

3. Variable training resistance: Depending on the model, you can train with air, water, magnetic, or cable resistance – adapted to your level.

4. Promotes concentration and a sense of rhythm: The steady movement has a meditative effect and increases mental stamina.

Who is the rowing machine particularly suitable for?

For anyone who wants to achieve a lot in a short time: muscle building, fat burning, and endurance improvement all in one. Whether you want to lose weight, strengthen your back, or improve your general fitness – the rowing machine delivers excellent results.

Cardio training with the ski trainer: The secret weapon from professional sports

The ski trainer, often referred to as a SkiErg, is a relatively new but extremely effective cardio device – especially in functional training and professional sports. It simulates the double-pole technique of cross-country skiing and specifically trains the arm, shoulder, back, and core muscles – coupled with an intense cardiovascular stimulus.

Advantages of training with a ski trainer

1. Intense upper body and core training: Perfect for those who want to strengthen their upper body and burn fat at the same time.

2. High calorie consumption in a small space: The ski trainer requires hardly any space and is ideal for short, intensive workouts (HIIT).

3. Combination of strength and endurance: You train not only your heart, but also your muscles at the same time – a real bonus.

4. Particularly effective for winter sports enthusiasts: Cross-country skiers, biathletes, and trail runners can optimize their sport-specific endurance.

Who is the ski trainer suitable for?

For advanced users, athletes, strength athletes, and anyone looking for an exceptionally intense workout. Also ideal for combining with a rowing machine or treadmill for a varied cardio setup.

Cardio training with the indoor cycle

The indoor cycle represents high-intensity endurance training with a sense of rhythm. Compared to a traditional ergometer, the indoor cycle offers a true racing bike feel with freewheel and continuously variable resistance. You can train standing or sitting, with short sprints or long endurance sessions – always motivating and varied.

Benefits of training with the indoor cycle

1. Maximum calorie burn: Up to 800 calories per hour – hardly any other device achieves such high values.

2. High training intensity for athletic goals: Perfect for HIIT, Tabata, or intense cardio sessions.

3. Realistic riding experience thanks to flywheel mass and ergonomics: Ambitious cyclists can precisely coordinate their indoor sessions with their outdoor training.

Who is the indoor cycle ideal for?

For ambitious athletes, cyclists, fitness enthusiasts, and people who want to really push themselves to the limit with a high heart rate. It's also ideal as a supplement to strength training.

Application scenarios for cardio training – how to find the right device

Depending on your goals and lifestyle, there are different focuses in endurance training. Here are some typical applications:

✦ Lose weight : treadmill, rowing machine, indoor cycle

✦ Strengthen your back : rowing machine, cross trainer

✦ Joint-friendly training : Ergometer, cross trainer

✦ Strengthen cardiovascular system (rehab) : Ergometer, cross trainer

✦ Increase performance (athletes ): indoor cycle, ski trainer, rowing machine

✦ Full body workout : rowing machine, ski trainer, cross trainer