Good endurance is key to fitness, health, and well-being. Whether jogging, cycling, hiking, or everyday life – trained endurance facilitates every movement, increases performance, and strengthens the cardiovascular system. But which cardio workouts really work? In this guide, we'll show you effective methods, training plans, and equipment – with a focus on sustainable progress and modern tools from Atletica.
1. Why is endurance training so important?
Endurance training – often referred to as cardio – offers numerous benefits:
- Strengthens heart and lungs
- Improves oxygen supply in the body
- Reduces the risk of cardiovascular disease
- Supports fat burning
- Promotes mental health and stress reduction
- Increases resilience in everyday life and sports
In the long term, good endurance is the cornerstone of your overall fitness and quality of life. Especially in old age, regular endurance training can help maintain mobility, vitality, and independence.
2. Types of endurance training
There are different ways to improve endurance, depending on your fitness level, goals, and preferences.
a) Classic endurance forms
- Running/Jogging : Ideal for beginners and advanced runners. It trains the cardiovascular system, legs, and mental strength. It's especially effective outdoors on varied terrain.
- Cycling (indoor & outdoor) : Gentle on joints, ideal for longer sessions. It can also be easily integrated into a bike commute.
- Swimming : A full- body workout, especially gentle on the joints. Ideal for those overweight or with joint problems.
- Hiking/Nordic Walking : Perfect for beginners, very effective with regular training. Easy to do even on vacation.
b) Interval training (HIIT)
High-intensity interval training (HIIT) is particularly effective for increasing endurance, fat burning, and fitness in a short period of time. Example:
- 30 seconds sprint / 90 seconds walk
- 8–10 rounds
- Total time: approx. 20 minutes
The great thing about HIIT is that it can be done flexibly – whether with the rowing machine, the indoor bike or with bodyweight exercises such as burpees and jumping jacks.
c) Equipment - supported cardio (indoor)
For weather-independent training in the home gym or studio:
- Treadmill : various intensities and inclines possible . Good for controlled training.
- Indoor bike : gentle on the joints, ideal for HIIT or longer endurance rides. Also suitable for beginners.
- Cross trainer : combines arm and leg movement, burns a lot of calories, and is gentle on knees and hips.
- Rowing machine : requires 80 % of the muscle – great for endurance and strength. However, it requires proper technique.
3. How to really improve your endurance
a) Continuity is crucial
Regular training (at least 3 times per week) is more important than one-off extreme workouts. Increase intensity and duration slowly – e.g. B. every week 10 % more training time.
b) Pay attention to pulse ranges
Train in your optimal heart rate zone:
- Basic endurance: 60–70 % of maximum heart rate – ideal for longer sessions
- Fat burning: 70–80 % – effective pace for body fat reduction
- Performance increase: 80–90 % – challenging but effective for ambitious goals
c) Variety
Alternate between workout types (running, cycling, rowing) to avoid plateaus and maintain motivation. Try different music, locations, or training partners to keep things fresh.
d) Progression
Gradually increase training time, intensity, or frequency. For example, jog 5 minutes longer per week or add one additional HIIT circuit.
e) Set realistic goals
Be clear about what you want to achieve: Do you want to Want to run 1,000 kilometers? Make a fit impression in everyday life? Or sustainably strengthen your cardiovascular system? Goal-oriented training is more measurable and motivating.
4. The best equipment from Atletica for your cardio training
Atletica offers high-quality equipment for efficient endurance training:
- Rowing machine : joint-friendly whole - body workout – ideal for home and small training rooms
- Indoor Bike : quiet, low-maintenance training with various resistance levels – perfect for HIIT and endurance training
- Cross trainer : flowing movements – perfect for beginners or people with knee problems
- Jump rope with counter : space-saving, intensive, great for HIIT
- Stepper & Balance Pads : combine strength and cardio, promote balance and coordination
All equipment is durable, space-saving, and suitable for home gyms and studios. They can be ideally combined with other Atletica products, such as the 2-in-1 Multigym. E.g. with dumbbells, mats or resistance bands.
5. Training plan for more endurance (sample week)
Beginners:
- Monday: 30 minutes of brisk walking or cycling
- Wednesday: 20 min. interval training (HIIT) on the indoor bike
- Friday: 40 min. hiking / cross trainer
- Sunday: 20 min. rowing machine at low intensity
Advanced:
- Monday : 45 min. running (basic endurance)
- Tuesday : 20-minute Tabata workout
- Wednesday : 30 min. HIIT with the rowing machine
- Friday : 60 min. Indoor Cycling with progression
- Sunday : easy swimming / active regeneration
Each week can be individually adapted – depending on your form on the day, your goals and the equipment available.
6. Nutrition and regeneration
Endurance training requires energy – and recovery:
Nutrition:
- Carbohydrates before training : e.g. E.g. banana, oatmeal, wholemeal bread
- Protein after training : e.g. B. Quark, protein shake, lentils
- Sufficient fluid (water, electrolytes when sweating)
- Avoid heavy meals shortly before training
Regeneration:
- Plan 1-2 rest days per week
- Fascia roll, massage or stretching exercises promote blood circulation and muscle relaxation
- 7–9 hours of sleep – crucial for performance and adaptation
- Active regeneration: e.g. E.g. walking, yoga or stretching
7. Common mistakes in endurance training
- Training too infrequently : No stimulus = no progress
- Too much intensity : Overtraining slows down performance & motivation
- Lack of structure : No plan, no goal
- No variation : Body gets used to it – progress stagnates
- Ignoring nutrition : loss of performance & slow regeneration
- Insufficient warm-up / stretching : increased risk of injury
8. Motivation & tips for long-term success
- Keep a training diary : document and reflect on your progress
- Find training partners: Mutual motivation & commitment
- Start small, think big : Every run begins with the first step
- Reward system : e.g. B. new sportswear after 4 weeks of training
- Use training apps : e.g. E.g. Strava, Freeletics, Atletica Training App
- Avoid comparisons : Your pace is the right one as long as you keep moving
Conclusion: Your path to more endurance
Cardio training isn't complicated—but it does require planning, discipline, and variety. Whether you enjoy jogging, cycling, or rowing, there are many ways to improve your endurance. With a customized training plan, a balanced diet, and high-quality equipment from Atletica , you're on the right track—step by step toward more energy, endurance, and quality of life.
