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Classics These two cardio exercises are better than running, according to a trainer if you want to build muscle and perseverance

11:20  07 august  2022
11:20  07 august  2022 Source:   businessinsider.de

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  Diese zwei Cardio-Übungen sind laut einem Trainer besser als Laufen, wenn ihr Muskeln und Ausdauer aufbauen wollt © provided by Business Insider Germany Getty Images

, according to a personal trainer, you do not necessarily have to go jogging to your endurance to enhance. Noam Tamir, the founder and CEO of "TS Fitness" in New York City, according to rowing and kettlebell workouts are effective and joint-friendly alternatives to running . With both sports you can increase your endurance and at the same time build muscles in the middle of the body, in the lower body and in the back - and thus complete an efficient full body training, says Tamir.

rowing is fun, builds up muscles and protects the joints   Diese zwei Cardio-Übungen sind laut einem Trainer besser als Laufen, wenn ihr Muskeln und Ausdauer aufbauen wollt © provided by Business Insider Germany Getty

Most endurance training do not build muscles as effectively as strength training, since they typically require an even effort over a longer period of time. Shorter, intensive training units , on the other hand, stimulate muscle building faster, experts say.

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The training on the rowing device, however, offers a conditional incentive, since the heart rate is increased and the muscles are set under tension, which stimulates growth, according to Tamir. “Rowing is great. It is gentle, strengthens the back, activates the thigh and buttock muscles and builds muscles, ”he says. Rowing is also gentler for the joints as running or exercises on other cardio devices - such as the stair trainer - since there is not so much pressure on knees and ankles.

To get the best out of the rowing exercise, you should make sure to work with your legs, not to pull your arms too early and keep your elbows close to the sides. If you want to lose , you should consider that rowing devices often have "calorie information" - so how much you can burn it - but do not apply to everyone. "It is just an estimate," says Tamir. In order to obtain a more precise assessment of calorie consumption, he recommends a smartwatch or a similar device that monitors your heart rate.

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Kettlebell training drives the heart rate up and trains strength and performance   Diese zwei Cardio-Übungen sind laut einem Trainer besser als Laufen, wenn ihr Muskeln und Ausdauer aufbauen wollt © provided by Business Insider Germany Getty Images

Contrary to the widespread opinion, you can also train your cardiovascular system with weights . "Interval training with low weight and many repetitions is very helpful to improve the cardiovascular system," says Tamir. Kettlebell workouts in particular are ideal for training the perseverance by combining several exercises for a “flow” from continuous movements.

Exercises such as "Kettlebell Swings" and "Kettlebell Cleans" contribute to increasing strength and performance by claiming the entire body. The catch, however, is that kettlebells have a certain difficulty for beginners. Therefore, you have to further improve your technology to avoid frequent mistakes, such as keeping the weight incorrect, the expert advises.

This text was translated from English by Lisa Ramos Doce. You can find the original here .


Video: Hardly any workout is so effective: How to train endurance and strength at the same time (GLOMEX)

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