Which cardio workout to choose: running, cycling, swimming, aerobics, boxing or cardio in the gym

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There is a huge variety of cardio exercises, from running and cycling to boxing and dancing. Even any gym has at least a small cardio zone. We tell you what to opt for.

The very term "cardio" implies a positive effect on the heart. Cardio training develops the cardiovascular and respiratory systems, improves endurance and aerobic capacity of a person.

Cardio is essential for everyone: those who want to develop endurance, and people who want to lose weight, and even athletes seeking to build muscle. The right choice of cardio load and the right intensity will increase your aerobic capacity without harming your muscles.

Run

The first thing that comes to mind when talking about cardio is running. It would seem that this is the simplest and most natural load for the body, but running is not suitable for everyone. Of course, any person can, but whether he will get benefit and pleasure from this, whether he will come for a run a second time, depends on many factors.

If you are overweight, have problems with leg joints or poor physical fitness, you need to be very careful when choosing a load. If you prefer running, then you should gradually increase the intensity of your workouts.

What muscles work

Running doesn't just strengthen your legs and buttocks. The muscles of the body are also included in the work, including the press. But let's start all the same with the feet.

While running, the quadriceps (the front of the thigh), the muscles of the back of the thigh, the anterior and posterior tibial muscles (lower leg), and the calf muscles work. All gluteal muscles are tense: large, middle and small, the iliopsoas muscle, which is responsible for hip flexion, works.

In addition, running strengthens the muscles of the upper and lower abs, as well as the intercostal muscles, which are responsible for a strong core. The work of the arms while running provides a small amount of stress on the biceps, triceps and latissimus dorsi.

Of course, running will not help you build up the relief muscles (arms and legs), but it is enough to keep them in good shape.

Running is good for you if:

• you want to pump the cardiovascular and respiratory systems, strengthen (but not pump) muscles, increase endurance;
• you want to lose weight and be careful when choosing a load (a rapid increase in intensity can slow down your metabolism);
• You're looking for the cheapest form of cardio workout - no gyms, pools, or gym equipment.

Running is not suitable for you if:

• you have a lot of extra pounds and problems with leg joints. During running, a large load goes on the joints of the legs, and in combination with excess weight and unprepared muscles and ligaments, running sessions are fraught with injuries;
• you hate running since childhood. Many people remember running in physical education lessons, and these memories are not always pleasant. Perhaps a quiet workout with your favorite music will change your opinion about running, but if everything inside you is protesting against jogging, you do not need to force yourself - choose other types of loads.

A ride on the bicycle

Running at the slowest pace requires more effort than quiet cycling, so cycling is a great start for those with poor fitness or overweight.

Pleasant trips will not push you away from cardio training, and a gradual increase in load (distance, speed, lift) will help you develop endurance faster and correct your figure.

Unlike running, there is no shock to the legs while cycling. This is another plus for people who are not used to serious stress. In addition, cycling at speeds up to 15 kilometers per hour is indicated for people suffering from varicose veins.

What muscles work

When cycling, a lot of stress goes on the quadriceps. It is these muscles that most often hurt after unusually intense cycling. Also, the gluteal muscles and biceps of the thigh are strained, the calf muscles are being worked out.

Try cycling if:

• you want to start with light loads;
• during training, you like to observe the changing landscape (yes, it changes while running, but much more slowly);
• you suffer from varicose veins;
• you want to develop coordination of movements and a sense of balance.

Cycling is not suitable for you if:

• you want to quickly lose weight (if you plan to ride at a calm pace on flat paths, the load and calorie consumption will be minimal);
• you want to train all year round (for the winter you have to go to the gym and train on an exercise bike);
• you don't like sitting down during physical activity.

Swimming

Swimming is an ideal workout for people who are overweight or have joint problems. The likelihood of injury while swimming is almost zero, and the stress on the joints is minimal. At the same time, swimming strengthens not only the muscles of the legs, as is the case with a bicycle, but also the arms, shoulders, back and abs.

Due to movements in different planes, swimming strengthens joints and ligaments, develops coordination and improves endurance.

Any cardio load has a positive effect on the respiratory system, but swimming definitely outperforms other sports in this. During crawl or breaststroke swimming, the exhalation is performed not into the air, but into the water - a denser environment, which requires more effort, and after inhaling, the swimmer holds his breath for a certain time. Due to such training, the capacity of the lungs increases, breathing becomes fuller and deeper, the body is more actively saturated with oxygen.

Plus, swimming is great for people with spinal problems. In water, the spine is completely unloaded, the pressure on the intervertebral discs is relieved, the muscles of the back and the press are trained.

What muscles work

Probably the most common (and fastest) swimming style is the crawl. When swimming in this style, the pectoralis major and minor, the biceps and triceps, the latissimus dorsi, the quadriceps and hamstrings, and the calf muscles work.

During breaststroke swimming, the muscles of the legs are more loaded. During the push with the legs, the gluteal muscles, biceps and quadriceps muscle of the thigh, calf muscles, adductors of the thigh muscles are strained. During the raising of the arms in the water, the pectoral muscles and the muscles of the shoulders are turned on.

You should choose swimming if:

• you have problems with joints and spine;
• you want to minimize the risk of injury;
• you want to tone all the muscles in your body.

Swimming is not suitable for you if:

• you are uncomfortable in the water;
• going to the pool is far and uncomfortable. There are still more gyms than swimming pools. In addition, there are certain session times in the pools that may not fit well with your schedule.

Aerobics

This is a great option for someone who is bored of doing cardio alone. Group lessons with music, a wide variety of movements, stress on different muscle groups and at the same time all the benefits of cardio training.

Aerobics includes brisk walking, jumping, stretching, and various muscles on the floor. Dance aerobics can include elements of a wide variety of dance styles - latin, mamba, hip-hop, zumba (this is exactly a mixture of aerobics and dance) and many others, at the discretion of the trainer.

A popular fitness area is step aerobics. In this case, the exercises are performed on elevations - steps. Basically, this is active walking and stepping, accompanied by tilts of the body and movements of the arms.

Aerobics is good for you if:

• you like classes with rhythmic music;
• you want to study in a group;
• you need to strengthen all the muscles in your body;
• you want to develop flexibility.

You shouldn't do aerobics if:

• you have varicose veins, joint or spine problems;
• you want to gradually increase the load, focusing only on your feelings.

Boxing

Nearly every fitness center has a punching bag and offers boxing or kickboxing training. This sport will not only provide a good cardio load, but will also help to acquire self-defense skills, develop coordination and reaction speed.

If you are afraid of the consequences in the form of bruises and bruises, then you can only practice in front of the punching bag, practicing punches and ligaments. In this case, you will receive the necessary cardio load and work out the technique, but self-defense skills will be very weak and are unlikely to be useful to you in a real situation.

Sparring will help you to pump your reaction and correct technique much faster. You can hear from the trainer a hundred times that you need to hold your arms high and still lower them, but if you miss a punch once because of your dropped arms, you will not need to repeat the second time.

What muscles work

Boxing develops the muscles of the shoulder girdle due to the load during strikes and the constant holding of the hands in front of the head for protection. During the strike, the pectoral muscles are also involved, and turns and inclines include the press.

In boxing, kicking is prohibited, but there is still a load on the hips, calves and shins. The blow begins with a turn of the hips and, passing through the whole body, ends with the throwing out of the arm. The blow that starts from the shoulder is weak, the whole body participates in a powerful movement.

In addition, during training, you do not stand in one place, but quickly move and bounce around the punching bag or partner, so that the muscles of the legs are in tension all the time.

You should consider boxing if you want to:

• to pump up the speed of reaction and coordination;
• develop self-defense skills;
• strengthen the muscles of the shoulders and core.

Boxing is not suitable for you if you:

• afraid of pain, bruises and bruises;
• have head injuries, vision problems.

Cardiozone

Any gym has at least a small cardio zone. We will analyze the most common simulators of this zone and the criteria by which you can choose the one that suits you.

treadmill

If you love to run but don't want to train outside in bad weather, you are automatically directed to the treadmill. provides a more varied load on the muscles of the legs, but exercises on the track are more comfortable and do not require additional sportswear in the demi-season and winter periods.

You will burn more calories on a treadmill than on an exercise bike, stepper, and rowing machine. When comparing the treadmill to an elliptical trainer, there is no consensus on which one helps burn more calories. The indicators are approximately equal.

On the treadmill, you can create a custom workout or select from the ones already on the computer, increase the incline and speed, set high-intensity interval workouts, or just walk if you are too early to run.

Pros:

• the most natural load for a person;
• fast waste of calories;
• the ability to choose a program and create a varied workout.

Minuses:

• shock load on the feet and knees;
• some people are afraid to "fly away" from the track, so they hold onto the handrails while running, doing the exercises incorrectly.

Exercise bike

It is the safest and safest form of cardio in the gym and is often recommended for injury recovery. Compared to running on a treadmill, the stress on the joints is minimal when exercising on an exercise bike.

However, only the lower body works on a stationary bike, and the arms, shoulders and body are deprived of even that insignificant load that falls on them while running, not to mention such simulators as elliptical and rowing.

Pros:

• security;
• gentle load.

Minuses:

• low calorie consumption;
• no load on the shoulders, arms and body.

Elliptical Trainer

The elliptical trainer will appeal to those who do not like running, but want to burn as many calories as possible. This simulator, as it were, simulates climbing stairs or skiing: the leg begins to walk, then follows the trajectory of an ellipse and returns to the top point. The hands are also involved in this. You can move large handrails, reducing stress on your legs and increasing tension in your core and arms.

Unlike running, exercising on an elliptical trainer does not load the joints of the legs, since there is no shock load. At the same time, the consumption of calories when exercising on an ellipse can be even higher than when running at a calm pace.

By adjusting your core position, you can target specific muscle groups. For example, if you want to load the quadriceps and calf muscles, you need to tilt the body forward, grabbing the small handles of the simulator, and if you need to pump the buttocks, you need to lean back and pedal as if sitting on a chair.

Some elliptical trainers can work in stepper mode, when the legs do not follow the path of the ellipse, and the movement resembles climbing a ladder.

Pros:

• minimal stress on the joints;
• high calorie consumption;
• the ability to pump the muscles of the legs, back, shoulders and arms;
• the ability to regulate the load on certain muscle groups.

Minuses:

at first it is rather uncomfortable to walk on it, you need to adapt

Stepper

This simulator simulates stair climbing - a fairly natural and often encountered load in everyday life.

There are several types of steppers:

1. Classic compact trainer without handrails or option with two types of handrails and display.
2. Balancing stepper with resistance bands, where you turn from side to side. On such a simulator, both legs and arms are involved in the movement.
3. A pivoting stepper with a rotating handle that allows you to turn the body completely from side to side while walking.

Different muscle groups are pumped depending on the simulator. The classic stepper mainly works on the muscles of the legs: calves, hips and buttocks. The trainer with resistance bands additionally provides a load on the arms and abs, as well as develops a sense of balance. In addition to the legs, the rotary stepper uses the muscles of the back, chest and shoulders.

Even on the simplest stepper, you can adjust the load on certain muscle groups by simply changing the position of the body. If you keep your back straight, more load goes to the front of the thigh, if you lean forward - to the back of the thigh and buttocks.

The stepper isn't the most effective calorie burning machine, especially if you're just starting out. To keep the pulse in the aerobic zone, you will have to maintain a high intensity of lifting, and the muscles may not be ready for such a load.

Therefore, before starting to train on the stepper, it is recommended to master other simulators - an elliptical, an exercise bike, a treadmill (I mean brisk walking, not running).

Pros:

• slight stress on the knee joints;
• compactness of the simulator; you can put it at home;
• you can regulate the load on certain muscle groups by changing the technique.

Minuses:

• heavy load on the hip joint;
• you need to maintain a high intensity so that the pulse remains in the aerobic zone.

Rowing machine

As the name suggests, this machine simulates rowing. You rest your feet on the platform of the simulator (fix the feet with bindings) and grab the handle. In this position, the body is slightly tilted forward, and the press is already in tension.

Next, you push off the platform, slide back on the movable seat and pull the handle towards your stomach. During the push, the muscles of the hips and buttocks tense (if you do not strain your legs enough, the load goes on the lower back, which can result in injury), and when the handle is pulled to the stomach, the back muscles and biceps are activated.

During the completion of the stroke, when you return to the starting position, the muscles of the abs, hips and buttocks work, and when the arms go forward, following the handle, the triceps and abs are strained.

Depending on the position of the body, the rowing machine can strengthen different muscle groups. For example, a straight grip on the handle provides greater stress on the back muscles and triceps, and a reverse grip on the biceps, pecs and shoulders.

Pros:

• first of all, the muscles of the back and shoulders are strengthened;
• it is possible to regulate the load on different muscles depending on the position of the body.

Minuses:

improper technique can rip your back or injure your knees

Skipping rope

It is impossible not to mention this sports equipment, although you cannot call it a simulator. There are a huge number of types of jumps: with a change of legs, double rolling of the rope, jumping from side to side, on one leg, and so on.

Jumping rope is very effective in burning calories, but you need to jump not for 5-10 minutes, but at least half an hour.

If you last jumped rope at school in physical education, most likely, half an hour of jumping without stopping will seem like an unrealistic record to you.

Even the most common bipedal jumping takes practice. For example, beginners jump too high, while to roll the rope, you need to come off the floor no more than three centimeters. Too high a jump complicates the training, so that a person gets tired in a minute and cannot continue to practice.

During jumping rope, the main load falls on the calf muscles, the muscles of the hips and buttocks are slightly less strained. Also involved in jumping are the muscles of the body - the rectus and oblique muscles of the abdomen, the latissimus dorsi, the extensors of the back.

Pros:

• a simple and cheap exercise machine that does not require going to the gym;
• compared to running, minimal stress on the joints of the legs and spine.

Minuses:

• to turn jumping rope into a long-term aerobic exercise, you need to learn how to jump;
• a heavy load on the calf muscles is not at all what they usually want to achieve.

So, we have analyzed the main types of cardio loads and cardiovascular equipment. I hope you found your workout and will try it out soon.