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Cardio-Training: 10 Tipps, wie du im Studio effektiv trainierst (2024)
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pl-5 pr-2 py-4 mb-2 space-y-2 text-primary-500"> <div class="font-semibold">Table of Contents</div> <a class="list-item toc-h2" href="#toc-0">Vorteile Cardio-Training</a> <a class="list-item toc-h3" href="#toc-1">Muskulatur</a> <a class="list-item toc-h3" href="#toc-2">Gehirn</a> <a class="list-item toc-h3" href="#toc-3">Herz und Gefäße</a> <a class="list-item toc-h3" href="#toc-4">Lunge</a> <a class="list-item toc-h3" href="#toc-5">Immunsystem</a> <a class="list-item toc-h3" href="#toc-6">Blut</a> <a class="list-item toc-h3" href="#toc-7">Psyche</a> <a class="list-item toc-h3" href="#toc-8">1. Auf welchem Cardio-Gerät soll ich trainieren?</a> <a class="list-item toc-h3" href="#toc-9">2. Muss ich beim Cardio-Training den Puls messen?</a> <a class="list-item toc-h3" href="#toc-10">3. Welches Cardio-Programm soll ich wählen?</a> <a class="list-item toc-h3" href="#toc-11">4. Welche Intensität stelle ich ein?</a> <a class="list-item toc-h3" href="#toc-12">5. Welche Schuhe trage ich auf dem Laufband?</a> <a class="list-item toc-h3" href="#toc-13">6. Wie viel Sauerstoff brauche ich beim Training?</a> <a class="list-item toc-h3" href="#toc-14">7. Wie viel sollte ich beim Cardio-Training trinken?</a> <a class="list-item toc-h3" href="#toc-15">8. Wie ist die richtige Haltung auf den Cardio-Geräten?</a> <a class="list-item toc-h3" href="#toc-16">9. Welche Musik passt zum Cardio-Training?</a> <a class="list-item toc-h3" href="#toc-17">10. Wie gestalte ich Warm-up und Cool-down?</a> </div> <div class="text-center my-2 sm:my-4 " > <ins class="adsbygoogle adsense h-ad3 " data-ad-client="ca-pub-7418365965779211" style="display:block" data-ad-format="auto" data-ad-slot="3914276034" data-full-width-responsive="true" data-adtest="off" > </ins> <script> (adsbygoogle = window.adsbygoogle || []).push({}); </script> </div> <article class="article-detail"> <section class="entry-content paragraph"><div><p>Cardio-Training wirkt sich positiv auf Herz, Kreislauf und dein Vitalempfinden aus, zudem steigert es deine Grundlagenausdauer.</p><div><p>Das Angebot an Trainingsmöglichkeiten ist in den meisten Fitnessstudios riesengroß.</p><p>Doch auf welchem Gerät trainierst du am effektivsten? Welches Programm wählst du und bei welcher Intensität verbrennst du die meisten Kalorien?<br></p></div><div><h2 id="toc-0">Vorteile Cardio-Training</h2><p>Cardio-Training macht nicht nur Spaß, sondern es wirkt sich auch positiv auf deine Gesundheit aus. Insbesondere diese Bereiche deines Körpers werden von deinen Trainingseinheiten profitieren:<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p><h3 id="toc-1">Muskulatur</h3><ul><li>Der Körperfettanteil kann reduziert werden</li><li>Deine Muskulatur wird leistungsfähiger</li><li>Die Muskulatur wird gestärkt</li><li>Muskeln werden besser versorgt und können sich schneller regenerieren</li></ul><h3 id="toc-2">Gehirn</h3><ul><li>Dein Gehirn wird besser durchblutet</li><li>Du kannst dich besser konzentrieren</li><li>Es finden neue Verknüpfungen von Gehirnzellen statt</li></ul><h3 id="toc-3">Herz und Gefäße</h3><ul><li>Abnahme der Herzfrequenz</li><li>Dein Blutdruck wird gesenkt</li><li>Dein Herz arbeitet ökonomischer</li><li>Zunahme des Schlagvolumens</li><li>Deine Gefäße werden besser geschützt</li><li>Durchblutungsstörungen können vorgebeugt werden</li></ul><h3 id="toc-4">Lunge</h3><ul><li>Deine Lunge arbeitet effektiver</li><li>Dein Körper wird besser mit Sauerstoff versorgt</li><li>Das Atemvolumen wird erhöht</li></ul><h3 id="toc-5">Immunsystem</h3><ul><li>Insulin kann verringert werden</li><li>Muskeln speichern mehr Glykogen</li><li>Die Anzahl der Antikörper wird erhöht und dein Immunsystem gestärkt</li></ul><h3 id="toc-6">Blut</h3><ul><li>Es wird mehr Sauerstoff transportiert</li><li>Deine Organe werden besser versorgt</li><li>Blutkörperchen vermehren sich</li><li><span>Thromboserisiko</span> kann verringert werden</li></ul><h3 id="toc-7">Psyche</h3><ul><li>Das Glückshormon <span>Serotonin</span> wird ausgeschüttet</li><li>Cardio hat eine stressabbauende und beruhigende Wirkung</li></ul></div><article><span>Lesetipp</span><div><span>Cardio-LieblingeDas ist der beste Ausdauersport für einen flachen Bauch</span></div></article><div><h3 id="toc-8">1. Auf welchem Cardio-Gerät soll ich trainieren?</h3><p>Generell gilt: Die meisten Kalorien verbrennst du auf dem <span>Laufband</span>.</p><p>Das beste Verhältnis von gefühlter Anstrengung und Energieverbrauch hat laut einer Studie der Sporthochschule Köln allerdings der <span>Crosstrainer</span>. Das Fahrradergometer wird hingegen als besonders anstrengend empfunden.</p><p>Wie effektiv dein Cardio-Training wirklich ist, hängt letztlich natürlich stark von der Intensität ab, mit der du trainierst.</p><p>Einsteiger oder körperlich eingeschränkte Sportler sollten auf dem gelenkschonenden Crosstrainer oder Liegefahrrad ihr Cardio-Workout beginnen. Alternativ auf dem Laufband walken.<br></p><p><strong>In der Tabelle siehst du den Verbrauch nach Cardio-Gerät:</strong></p></div><div><table><tbody><tr><th>Gerätetyp</th><th>Energieverbrauch gesamt</th><th>Fettverbrauch gesamt</th></tr><tr><th>Laufband</th><td>810 kcal/h</td><td>60-63 Gramm/h</td></tr><tr><th>Crosstrainer</th><td>800 kcal/h</td><td>56-60 Gramm/h</td></tr><tr><th>Stepper</th><td>800 kcal/h</td><td>56-60 Gramm/h</td></tr><tr><th>Rudergerät</th><td>800 kcal/h</td><td>53-60 Gramm/h</td></tr><tr><th>Fahrradergometer</th><td>780 kcal/h</td><td>51-55 Gramm/h</td></tr><tr><th>Liege-Fahrradergometer</th><td>750 kcal/h</td><td>49-53 Gramm/h</td></tr></tbody></table><div class="bg-primary-100 rounded-lg my-6 px-2 py-3 font-semibold insert" style="color: rgb(37, 99, 235)"><div class="text-common !leading-common ml-1 insert" style="margin-top: 0.2rem; margin-bottom: 0.2rem">See Also</div><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://gamedaybabyblog.com/article/cardiotraining-vorteile-definition-durchfuehrung/4785" target="_blank" rel="noopener">Cardiotraining – Vorteile, Definition & Durchführung</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://gamedaybabyblog.com/article/cardio-training-vorteile-methoden-und-hf-foodspring/4785" target="_blank" rel="noopener">Cardio Training: Vorteile, Methoden und HF - foodspring</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://gamedaybabyblog.com/article/cardio-training-was-ist-das-und-wofuer-ist-es-gut/4785" target="_blank" rel="noopener">Cardio Training: Was ist das und wofür ist es gut?</a><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://gamedaybabyblog.com/article/cardio-training-fuer-zu-hause/4785" target="_blank" rel="noopener">Cardio Training für zu Hause</a></div></div><div><h3 id="toc-9">2. Muss ich beim Cardio-Training den Puls messen?</h3><p>Am effektivsten ist dein Cardio-Training, wenn du die Intensität via Herzfrequenz kontrollierst.<div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p><p>Die meisten Studiogeräte haben Sensoren, die zur Pulsmessung umfasst werden müssen, einige, empfangen Signale von <a href="https://www.amazon.de/gp/search/ref=as_li_qf_sp_sr_il_tl?ie=UTF8&tag=fff_textlink-21&keywords=pulsgurt&index=aps&camp=1638&creative=6742&linkCode=xm2&linkId=7f301ee3df7def6fa7244ca595d1763f" rel="noopener nofollow" target="_blank">Brustgurten</a> (verlässlichere Werte!) oder gekoppelten <span>Smartwatches</span>.</p><p>Auf dem Display kannst du dein Alter angeben, woraus dann eine Empfehlung für den <span>optimalen Trainingspuls</span> entsprechend deiner maximalen Herzfrequenz (grobe Formel: 220 minus Lebensalter) errechnet wird. Danach richtet sich der Widerstand.</p><p>Wichtig: Damit die Programme dir richtige Vorgaben machen können, muss die Pulsmessung während des gesamten Cardio-Workouts gewährleistet sein!</p></div><div><h3 id="toc-10">3. Welches Cardio-Programm soll ich wählen?</h3><p>Die gängigsten zur Auswahl stehenden Cardio-Programme sind „Fettverbrennung“ und „Intervall- oder Hügeltraining“.</p><p>Wobei der Modus „Fettverbrennung“ etwas in die Irre führt. Bei der hier vorgegebenen geringen Intensität (ca. 65 Prozent der maximalen Herzfrequenz) wird zwar der Fettstoffwechsel aktiviert, mehr Kalorien verbrennst du allerdings beim Intervall- oder Hügeltraining.</p><p>Anfänger trainieren die ersten zwei bis drei Monate am besten im Fettverbrennungsmodus. Anschließend kannst du eine Einheit pro Woche durch ein Intervalltraining ersetzen.</p><p><strong>Videotipp: Seilspringen: Mehr Kalorien verbrennen als beim Joggen</strong></p></div><div><figure></figure></div><div><h3 id="toc-11">4. Welche Intensität stelle ich ein?</h3><p>Bei jedem Cardio-Gerät kannst du die Intensität manuell einstellen. Sie richtet sich nach deinem Trainingslevel und -ziel.<br></p><p><strong>60 bis 70 Prozent deiner maximalen Herzfrequenz (HF max)</strong><div class="bg-primary-100 rounded-lg my-6 px-2 py-3 font-semibold insert" style="color: rgb(37, 99, 235)"><div class="text-common !leading-common ml-1 insert" style="margin-top: 0.2rem; margin-bottom: 0.2rem">See Also</div><a class="list-item toc-h2 py-1" style="border-bottom: none" href="https://gamedaybabyblog.com/article/die-besten-cardio-uebungen-fuer-zu-hause-und-im-fitnessstudio-herz-kreislauf-training/4785" target="_blank" rel="noopener">Die besten Cardio-Übungen für zu Hause und im Fitnessstudio | Herz-Kreislauf-Training</a></div></p><p>Bei dieser Intensität aktivierst du deinen Fettstoffwechsel. Prozentual verbrennst du hier am meisten Fett.<br></p><p><strong>70 bis 80 Prozent der HF max</strong></p><p>Hier trainierst du im <span>aeroben Bereich</span>. Du steigerst deine Grundlagenausdauer und wirst langfristig leistungsfähiger.</p><p>Empfehlung für Anfänger: Trainiere die ersten zwei bis drei Monate in diesen beiden Bereichen und steigere nur die Strecke bzw. Trainingsdauer.<br></p><p><strong>80 bis 90 Prozent der HF max</strong></p><p>Fortgeschrittene wechseln bei jedemzweiten Training auf eine höhere Intensität – durch Steigerung des Tempos oder Intervalle wie Sprints.</p><p>In diesem Bereich verbrennt dein Körper absolut die meiste Energie aus <span>Kohlenhydraten</span> und Fetten. Du kommst in ein Kaloriendefizit, was dir beim Abnehmen hilft.</p><div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></div><div><h3 id="toc-12">5. Welche Schuhe trage ich auf dem Laufband?</h3><p>Laufbänder sind zwar hervorragend gedämpft, du solltest trotzdem auf Sneakers verzichten und im Studio vernünftige <span>Laufschuhe</span> tragen (beim Kauf unbedingt ausführlich und professionell beraten lassen!).</p><p>Je schwerer du bist, desto wichtiger sind gedämpfte Schuhe, da das eigene Gewicht permanent auf den Füßen lastet. Für bessere Kraftübertragung auf dem Ergometer ist eine möglichst steife Sohle ratsam.</p><div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></div><article><span>Lesetipp</span></article><div><h3 id="toc-13">6. Wie viel Sauerstoff brauche ich beim Training?</h3><p>Die Luftregulierung beim Indoor-Cardio-Workout ist ein heikles Thema: Im Studio musst du auf die eine große Klimaanlage vertrauen. Und wenn du zu Hause die Fenster aufreißt, besteht die Gefahr, dass du dich verkühlst.</p><p>Vermeide grundsätzlich Zug und sorge dennoch für ausreichend Sauerstoff, um deinen Kreislauf zu schonen. Im Studio empfiehlt es sich, immer dann zu trainieren, wenn nicht gerade die große Masse einfällt.</p></div><div><h3 id="toc-14">7. Wie viel sollte ich beim Cardio-Training trinken?</h3><p>Goldene Regel: Während 45 Minuten Cardio-Training mindestens 500 ml Flüssigkeit aufnehmen – und zwar in kleinen Schlucken! Du schwitzt Indoor in der Regel etwas mehr als beim Ausdauersport draußen, weil kein kühles Lüftchen, geschweige denn Fahrtwind weht.</p><p>Am besten trinkst du stilles Wasser – du kannst es mit etwas Zitrone oder Gurke und einer Prise Salz pimpen.</p></div><article><span>Lesetipp</span><div><span>Sportflaschen-TestNachhaltige Trinkflaschen im Check</span></div></article><div><h3 id="toc-15">8. Wie ist die richtige Haltung auf den Cardio-Geräten?</h3><p>Für alle Cardio-Geräte gilt: keine seitlichen Bewegungen machen! Arme, Beine und Rumpf bewegen sich im Optimalfall nur in der Längsebene, die Kniegelenke „stehen“ über den Füßen und nicht seitlich davon.</p><ul><li>Auf dem Laufband aufrecht bleiben, nicht verkrampfen und die Füße nicht zu weit vorn, sondern eher unter dem Körper aufsetzen.</li><li>Den Fahrradergometer lass dir beim ersten Cardio-Workout am besten von einem Trainer einstellen, denn die ergonomisch richtige Sitzposition ist von vielen Faktoren abhängig. Vor allem sollten deine Beine in der untersten Trittposition nicht durchgestreckt, aber auch nicht zu stark angewinkelt sein.</li><li>Auf dem Crosstrainer aufrecht und locker halten, die Ferse bleibt aufgesetzt, die Arme arbeiten aktiv mit, und die Hände umgreifen die Hebel. Rückwärtslaufen setzt ein sehr gutes Bewegungsgefühl voraus und ist nichts für Einsteiger beim Cardio-Training.</li></ul><p>Übrigens: Lesen führt meistens zu einer verkrampften Haltung! Konzentriere dich lieber auf dein Workout und höre Musik.</p><div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></div><div><h3 id="toc-16">9. Welche Musik passt zum Cardio-Training?</h3><p>Musikhören macht das Training leichter – das ist sogar wissenschaftlich erwiesen. Am besten stellst du dir eine individuelle Playlist zusammen oder nutzt eine von Spotify. Es hilft, wenn der Beat auf dein Cardio-Workout abgestimmt ist.</p><p>Dabei gilt: bis 120 Beats pro Minute (BPM) für geringere Intensität bzw. Warm-up und Cool-down. Über 120 BPM, wenn du richtig Gas geben willst.</p></div><div><h3 id="toc-17">10. Wie gestalte ich Warm-up und Cool-down?</h3><p>Weil du beim Cardio-Training auf den Geräten keine explosiven Bewegungen wie Sprünge machst, kannst du dir ein ausgiebiges <span>Warm-up</span> sparen. Fang langsam an und steigere nach etwa fünf Minuten stetig die Intensität.</p><p>Wichtig: Wenn du Krafttraining und Cardio-Workout kombinierst, dann solltest du mit dem Krafttraining beginnen!</p><p>Fürs <span>Cool-down</span> gilt: ca. fünf Minuten locker auslaufen oder radeln! Im Anschluss kannst du dich dehnen.</p><p>Achte auf die Signale deines Körpers und gib ihm nach dem Training genügend Zeit zur <span>Regeneration</span>!<br><div class="sm:flex sm:items-center sm:justify-center sm:flex-row sm:space-x-1 insert" style="margin-top:0; margin-bottom:0;"><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script><ins class="adsbygoogle sm:w-1/2" style="display:block; text-align:center;" data-ad-layout="in-article" data-ad-format="fluid" data-full-width-responsive="true" data-ad-slot="3914276034" data-ad-client="ca-pub-7418365965779211" data-adtest="off"></ins><script>(adsbygoogle = window.adsbygoogle || []).push({});</script></div></p></div><article><span>Lesetipps</span><div><span>Richtig abnehmenFünf Fehler solltest du beim Cardio-Workout nicht machen</span></div><div><span>Cardio- oder Krafttraining?Experte erklärt die effektivere Methode gegen Bauchfett</span></div></article></div></section> <img class="lazyload" data-src="https://ts2.mm.bing.net/th?q=Cardio-Training: 10 Tipps, wie du im Studio effektiv trainierst (2024)" alt="Cardio-Training: 10 Tipps, wie du im Studio effektiv trainierst (2024)" src="data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABCAQAAAC1HAwCAAAAC0lEQVR42mP8/h8AAvMB+NzmkbcAAAAASUVORK5CYII="/> <section> </section> </article> <div class="text-2xl font-semibold mt-5 mb-5">Top Articles</div> <div class="container-doc"> <a href="https://gamedaybabyblog.com/article/in-the-rich-man-s-world-retlasute-jojo-no-kimyou-na-bouken/4785" target="_blank" rel="noopener" class="group mb-20 flex flex-col items-center"> <img class="lazyload h-56 object-cover" data-src="https://ts2.mm.bing.net/th?q=In The Rich Man's World - 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