Aerobic exercise, or “cardio” as it’s more popularly called, is more than just sustained periods of exercise to elevate your heart rate and burn calories. It’s how you optimize heart health, lung capacity, and the circulatory system. The circulatory benefits even influence mental health, with studies showing that blood flow to the brain helps improve mood and stress response.
Combine the dopamine rush with a group of like-minded people trying to improve their health, and you’ve got a clear, proven recipe for success. Whether the goal is weight loss, improved endurance, or just simply feeling better about yourself, cardiovascular conditioning in a group fitness class is one of the best ways to maximize your training.
Equinox’s Cardio-Focused Classes
Choosing your class will depend on what your goals are. With at least 10 different options for cardio-style classes at Equinox, each has a distinct focal point that can help you hone in on that goal. Like the strength-based classes, options for cardiovascular training will differ in equipment, the level of impact, and duration.
It’s also about having fun – cardiovascular training can often be repetitive and boring, so choosing a class that you enjoy participating in can make the workout and the effort you put towards it much more effective.
Low Impact Options: Tabata and Cycling
With any cardio class, it’s important to consider the level of exertion that’s required of you. Starting with a Tabata class is one way to introduce yourself to high-intensity interval training, or HIIT. It can be done without equipment, and the working intervals last 20 seconds with 10 seconds of rest.
“I think 20 seconds is doable for everyone,” says Diane La Von, a New York City-based Group Fitness coach with Equinox. “I would just suggest taking it at your own pace, take breaks when needed, and listen to your body.”
Cycling is also one of the more joint-friendly options Equinox offers for aerobic workouts, and the intensity can vary depending on the style of class you take.
“Anthem and Beats are great classes if you want to get lost in the music, ride to the rhythm, and hit endurance goals while focusing more on the feeling of the moment,” says Kyle O’Brien, a Cycle Instructor for Equinox in New York City. “There’s a place for everyone in the studio when you find which class speaks to you.”
Power and Pursuit gamify the cycle experience by adding metrics and stages to the class, which adds an extra layer to the challenge. “The classes rank watts and distance, and are great for members who can use that level of accountability to work their way up the leaderboard while working on gradually improving their personal best,” O’Brien adds.
Leveling Up: MetCon, Sculpt and Firestarter
For more intermediate to advanced options, there are a wide variety of ways to up the ante. Look no further than MetCon — or Metabolic Conditioning — Sculpt, and Firestarter. Each of these classes offer more calorie-burning opportunities, says La Von.
“MetCon is ten minutes of work without much of a break, alternating between upper and lower body cardio,” she adds. “A full minute of work is hard for beginners. Sculpt also hardly has any breaks, never really stops, and includes higher repetitions. It takes coordination and technique.”
Firestarter is one of the classes that requires a bit of high-impact movement to get the most benefit, according to La Von. “It’s very intense, and requires a lot of coordination, endurance, and core strength.” The entire class is bodyweight-based, using only a step for 45-second intervals, but the level of complexity is among the highest.
Determining the proper balance for cardiovascular conditioning
Each of these classes offers a chance to include yourself in a community, regardless of your training goals. The practice of engaging in regular cardiovascular conditioning can become fun – some suggest it may even be addicting! Although it’s unlikely that an excessive exercise habit will become a problem, it’s important to manage the amount of cardio training you engage in to avoid burnout.
Signs like low energy, consistent soreness, and disrupted sleep are indicators that you may be over-exerting. If the quest for calorie burn is siphoning your energy, remember that your body can only accommodate so much stress at once. Following a slow progression for your cardiovascular training – similar to strength training – is the best way to maximize your caloric output and boost your metabolism.