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Cardio

Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Cardio workouts are an essential part of an effective training programme to achieve good health. Cardio is any exercise that raises and maintains your heart rate like, running, cycling, swimming , rowing, stair climbing, boxing etc. Cardio exercise is any exercise that increases your heart rate.The American Heart Association (AHA) explains that cardiovascular exercise involves the steady and repetitive movement of a person's arms and legs. Cardio exercise increases circulation and blood flow throughout the body. There are numerous benefits of cardiovascular exercises.

THE BENEFITS OF CARDIO WORKOUTS

  • It strengthens the heart.
  • It strengthens the lungs and increases lung capacity.
  • It boosts the metabolism, burns calories, and helps you lose weight.
  • It helps reduce stress
  • It increases energy.
  • It promotes restful sleep.
  • Reduced risk of oesteoperosis.
  • Boosts immune system function.
  • Improves digestion.
  • Better sleep.
  • More energy.
  • Improved self esteem and confidence.
  • Reduced risk of some types of cancer.

TOP 10 CARDIO TIPS

  1. Always do a 5-10 minute warm up.
  2. Always do a 5-10 minute cooldown.
  3. Be consistent if you want results.
  4. Include inclines and speed changes in your workouts.
  5. Don�t get stuck on the same machine - different machines use different muscles.
  6. Set yourself targets so you can see your improvements.
  7. Learn correct technique.
  8. Be sensible with your training, don't over do it.
  9. Get some good music it will motivate you.
  10. Always include cardio training at some point in your workout.

WHICH CARDIO EXERCISE BURNS THE MOST CALORIES?

Step Aerobics

One of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

Bicycling

Stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

Swimming

Like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

Rock Climbing

Rock Climbing is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

Cross-Country Skiing

Whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 lb person can burn approx 330 calories in 30 minutes.

Running

Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

Elliptical Trainer

Trainer is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

Walking

Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

Jumping Rope

This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

Sprinting

Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.

Club Facilities

JUICE BAR
The juice bar is centrally located in the gym. Keep your energy levels high with healthy snacks and dietary supplements.

PERSONALISED TRAINING
The gymnasium is manned by a professional staff to assist you with the equipments and provide personal consultation and training to members who seek individual attention.

FULLY AIR CONDITIONED
To avoid stale odour and maintain cool temperature.

SPACIOUS LOCKERS
Adonis provides Separate for ladies and gents to keep their belongings while they are in the gym. Members are given free lockers, towels.

100% POWER BACK UP
Adonis provides you 100% POWER Back Up...

TRANSFER FACILITY
The membership can be transferred to another non-member if the member cannot utilize his term. The new member pays a transfer fee and use the remaining period of his membership.

PACKAGE HOLD FACILITY
Adonis provides you free package hold facility for certain period in special cases like medical emergencies, pregnancy or business transfers. Terms and conditions apply.