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Cardio Training: the Best Method for your Fitness

21. February 2025

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BY Lars Wichert

Why cardio training is ideal for your health

Cardio training is one of the most effective methods to increase endurance, burn fat, and strengthen the cardiovascular system. However, many shy away from going to the gym or want to train regardless of the weather. The solution? Cardio training at home! It saves time, offers flexibility, and allows you to train exactly according to your own rhythm.
As a former competitive athlete, I, Lars Wichert, know how important it is to develop a consistent routine. With the right equipment and a well-thought-out training plan, you can achieve your fitness goals comfortably from home.

What exactly is cardio training?

Cardio training, also known as cardiovascular training, includes any form of physical activity that aims to increase the heart rate and strengthen the cardiovascular system. The word “Cardio” is derived from the Greek terms “kardía” (heart) and “vascular” (vessels).
Typical characteristics of cardio training:
  • Dynamic movements that engage large muscle groups such as legs, arms, and torso
  • Regular, rhythmic movement sequences
  • An increased heart rate depending on the training goal (fat burning or endurance increase)

Examples of cardio training include running, cycling, swimming, and rowing. But also workouts like rope skipping, dancing, or Tabata count.

The Benefits of Cardio Training

Cardio training is more than just an effective way to burn calories. It offers numerous health benefits:

1. Strengthening the cardiovascular system

Regular cardio training improves blood circulation, reduces blood pressure, and strengthens the heart, making it work more efficiently. The resting heart rate decreases, the stroke volume increases, and the heart rate under load is lower than before. This significantly reduces the risk of cardiovascular diseases such as high blood pressure or heart attack.

2. Fat burning and weight management

Depending on the intensity, you can burn between 400 and 800 or even more calories per hour. This makes cardio training ideal for anyone who wants to lose weight or maintain their weight. How much you burn in the end depends on various factors. Age, physical condition, and intensity play a role here.

Ein Arzt in einem weißen Kittel hält ein anatomisches Modell eines menschlichen Herzens in der Hand.

3. Stress reduction and mental health

By releasing endorphins, cardio training helps to reduce stress and improve mood. This can even help against depression and anxiety. Regularity is primarily important here.

4. Better sleep quality

Regular training supports the natural sleep rhythm and ensures a more restful night. It is important not to train too hard too late, as this can disrupt regeneration.

5. Increased lung capacity and oxygen uptake

A trained cardiovascular system improves breathing and ensures a better oxygen supply to the entire body. The

6. Joint-friendly movement

Depending on the chosen training device, cardio can also be gentle on the joints. Rowing is an optimal choice here, as any impact loads, i.e. impact of a running movement, are eliminated during rowing.

The best equipment for your cardio training at home

The choice of the right equipment is crucial for the success of your workout. But which one fits your needs best? Here is a comparison:

The rowing machine offers the greatest versatility and trains up to 85% of the entire musculature. In addition, rowing is gentle on the joints and suitable for people with knee or back problems. The AUGLETICS Eight Style is particularly effective, offering optimal training conditions thanks to its modern magnetic brake and virtual trainer. Beginners have the opportunity to learn the rowing technique correctly from the beginning with the AUGLETICS Eight Style.

Why rowing is the best cardio training

Rowing combines strength and endurance training in a single movement sequence. A rowing stroke engages all major muscle groups of the body, legs, torso, and arms, resulting in highly efficient calorie burning.

Advantages of rowing:

  • High calorie consumption (up to 800 kcal/h or more possible)
  • Joint-friendly training without impact load
  • Effective strengthening of the entire core
  • Perfect for HIIT and endurance training
  • Prevention of muscle imbalances through a symmetrical movement sequence

With a device like the AUGLETICS Eight Style, you can further optimize your training. The integrated Virtual Trainer gives you real-time feedback on your technique, while you can choose between different training programs. The quiet magnetic brake ensures a particularly pleasant use – ideal for any living situation.

Training plans for your cardio workout at home

Beginner training (20 minutes)

  • 10 minutes of easy rowing, best starting with a stroke build-up to activate the body (strokes per minute (SPM): 19–21)
  • 5 minutes moderate pace (SPM: 20–22) pay attention to power per stroke, the focus should be on technique
  • 5 minutes Cool-down & technique exercises

Interval training (HIIT – 30 minutes)

  • 10 minutes warm-up, as an example for a warm-up you can take a few exercises or ideas from the video
  • 2 minutes of intensive rowing, then 1 minute of easy movement (repeat 8–10 times)
  • 5 minutes Cool-down

Endurance training (45 minutes)

  • 5 minutes warm-up – stroke build-up
  • Constant rowing at moderate intensity (SPM: 19–21)
  • Focus on technique and even breathing
  • 5 minutes Cool-down

Tips for Motivation When Training at Home

  • Set up training area: A fixed corner for your rowing machine creates routine.
  • Use entertainment: Watching series or listening to music increases motivation. Music can also support you in the right rhythm for the appropriate stroke rate.
  • Track progress: Use the Virtual Trainer of the AUGLETICS Eight Style to control your technique development.
  • Establish regularity: Fixed training times help to develop a habit.

Conclusion: Integrate cardio training easily into everyday life

Cardio training at home offers you maximum flexibility and efficiency. With a high-quality device like the AUGLETICS Eight Style, you can work specifically on your fitness without being dependent on the advantages of a studio. Whether you want to burn fat, improve your endurance, or simply stay healthy – rowing is an ideal choice.
Start today and experience for yourself how easy and effective cardio training can be!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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