Aerobic Capacity

Cardio endurance & full-body strength training

Main goal: Improve your cardiovascular endurance and aerobic capacity, while strengthening the entire body.

Equipment used:

• Rowing machine: engages legs, back, and arms for a full-body workout.
• Treadmill: perfect for running or brisk walking, boosts pure endurance.
• Kettlebell: dynamic movements for power, coordination, and muscular resistance.

Key benefits:

Enhanced endurance

• +10–20% oxygen uptake in 8 weeks.
• Faster recovery in sports and daily activities.

High calorie burn

• Up to 500–700 kcal/h with the cardio + kettlebell combo.

Improved cardiovascular health

• Lower blood pressure, better circulation.

Functional strength

• Core engagement, stabilizing muscles, power in hips, back, and shoulders.

Coordination & mobility

• Smooth transitions between machines → better body control.

Stress reduction

• Endorphin release through aerobic effort.

Time-efficient

• Complete workout (cardio + strength) in one session.