CARDIO FIT TRAINING AND MUSCLE STRENGTHENING
Here are some exercises for cardiovascular training (resistance and with aerobic fitness machines) and strengthening (free body and overload).
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FFitness continues to delve deeper into cardio fit training , focusing this time on exercises and strengthening integration .
For example, cardiovascular training to be performed at home can be integrated with two modalities:
✅ resistance exercises (short, medium and long): rope skipping, skip on the spot, back kick running, jumping jacks (lateral and front), lateral running, step up, half squats, mountain climber ;
✅ aerobic exercises with fitness machines : running or treadmill , cycling or exercise bike (also on spinning bike ), step machine or step up on steps, rowing or rowing machine or rowing machine, cross-country skiing or elliptical trainers , excite top.
It is also possible to enrich cardio fitness with strengthening exercises , some are totally free body, others with the help of overloads or resistances of various types:
✅ free body : floor presses or push-ups (standard or vertical), crunches and sit ups , hyperextensions of the torso, plank, toes to bar, side bridge, chin-ups (with prone and supine grip), muscle ups, squats, front, rear, lateral lunges), burpees, leaps on the steps, leg swings, glute bridge;
✅ various types of resistance or overloads : rowing , military press, pulley, pull down, push down, arm curl, French press, pectoral machine, dumbbell press, leg curl, leg extension, abdominal machine, kettlebell swing, barbell squat , deadlifts, snatches, lateral raises, Arnold press, abdominal roll .
Finally, as requested by some of our customers and social fans, an example of a low-medium level interval training cardio workout :
▶ 10 minutes of uphill walking or flat walking with 1 burpee for beginners (without bending or jumping), every 30 seconds;
▶ 1 circuit composed of 4 stations / exercises, lasting 5 minutes each, interspersed with passive breaks of 1 minute each, with an intensity equal to a HR of 120-130 beats per minute (bpm): jumping rope ), skip on the spot or run or treadmill, jumping jack or rowing machine, elliptical trainer or climber machine;
▶ short strengthening circuit: 10 push-ups for beginners, 10 crunches, 10 pull downs on the lat machine with a wide overhand grip, 10 hyperextensions of the torso on the bench , 10 pistol squats (per side);
▶ 10 minutes of cool-down on an exercise bike (QB stretching and joint mobility).
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