Our cardio-focused personal training programme will help you to improve heart health and lung function, increasing stamina and endurance, whether your goal is weight loss, improving sporting performance or just to give you more energy to keep up with the kids!

 

Written by

Chris Nicklin is a certified Personal Trainer with over 7 years' experience, and the owner of Nxtep Personal Training. Chris qualified from Edge Hill University with a Bachelor of Science (BSc) degree in Sports Coaching and Performance Development, and has delivered over ten thousand one-to-one Personal Training sessions.

Updated 4/1/2023

What Is Cardio Exercise?

Cardio exercise is any type of physical activity that increases your heart rate and breathing rate. It is often referred to as aerobic exercise, and it can include activities such as running, walking, cycling, swimming, rowing, and more.

A personal trainer can be a great help when it comes to getting the most out of your cardio workouts, as we are able to assess your current fitness level and create a cardio-focused personal training program that is tailored to your individual needs and goals. Wecan also provide guidance and motivation to help you stay on track with your goals. Additionally, a personal trainer can help you learn proper form and technique for each exercise, which can help you get the most out of your workouts and reduce the risk of injury.

 

Check out our great Google reviews!

Patrick SmithPatrick Smith
06:47 05 Jun 24
Joined Nxtep under the 6 week transformation plan and had great results. Chris is a great PT with plenty of experience and skill.
Sarah RaoSarah Rao
07:30 30 May 24
A EA E
20:41 07 May 24
The “personal trainer” at this establishment is very unprofessional and will fat shame people. I do not recommend you will be judged.Edit: No email was left to contact. Leave an email so we can discuss further thank you.
Paul CorriganPaul Corrigan
12:26 10 Mar 24
Sadly I'm leaving the area and would love to take Nxtep with me. I attend the small classes. Chris has created a unique venue that would be hard to match anywhere. The environment is warm and friendly. The sports science work that Chris does behind the scenes to prepare the classes is immense, so that we don't have to worry about it. Just plug and go. Though education is always at hand if required. The classes can be hard work (results driven) but always fun. The equipment is of the highest standard. I've always been around sports but have never experienced anything so positive and rewarding. At 57 there is no way I would ever have thought I'd lift such heavy weights or complete these vigorous exercises. Chris gets you there incrementally and safely but always with great humour. He uses a truly interactive App that plots your progress. A fitness App that actually works, who knew!!Also the clients are lovely and incredibly supportive of each other. Well bloody done Chris!
Aidan McGearyAidan McGeary
07:50 27 Feb 24
Over the past alomost 3 years, Nxtep has been central to my personal growth. Chris and his clients make up a fantastic community of people who have helped me develop in many ways. No one lifts a single kg on my behalf or runs a step for me, but as part of a positive and nurturing environment I have been able to consistently, week in, week out, exceed my expactations of what I am capable of. The Physical and mental benefits I have experienced since being a part of this community have been game changing and I owe them a great deal. Aidan.
Alana McgladeAlana Mcglade
17:44 20 Feb 24
Chris has been absolutely amazing at supporting me on my fitness journey. Everything is tailored to the individual so it suits everyone no matter what stage you're at. There's a really supportive environment that I haven't experienced elsewhere and the flexibility Chris has shown to me when needed has been amazing. Would never go anywhere else now!
Ashleigh PattersonAshleigh Patterson
20:07 18 Feb 24
CHRIS AND LUCA YOU ARE AMAZING AT WHAT YOU DO.At one point i couldnt walk up the stairs... after been hospitalized and locked in a room for nearly a month at pinderfields I was diagnosed with severe asthma to been under observation for COPD at 30 years old and still living everyday with it now, I decided to make a change. I moved to Cheshire I joined @nxtepknutsford and in a matter of months I was competing at @turfgames with the gym familyI cannot thank everyone enough who has been on my journeyNow at 32 I can lift 110kg on a deadliftI can run .... some sort of distance and always improving as much as my lungs will carry me.Never give up and push to be betterWe saw. We came. I conquered! 🏆
Steven ThompsonSteven Thompson
07:40 15 Feb 24
The model works for me , small group of less than 6 with a dedicated trainer . Have used gyms for many years but this model works for me . Complete professional instruction at all times . All about correct technique and protecting back etc . Plus there is no escape - maximising every session and getting maximum benefits . A real community approach .
deborah walkerdeborah walker
10:08 12 Feb 24
Always a great session with Chris .Come away feeling fab
Iain FountainIain Fountain
12:04 06 Feb 24
Have been training regularly each week since October at Nxtep and just wanted to give some feedback on my experience which has been nothing short than excellent. Chris, Luca and the team have provided one and one expertise, techniques, dietary plans to help with weight loss, build lean muscle and improve fitness. Can’t shout their praises enough. Good job Nxtep.
Hannah ThrelfallHannah Threlfall
14:10 10 Nov 23
I signed up for the 6 week body transformation initially to help me get my pre baby body back after gaining a lot of weight through pregnancy. I lost 8.6kgs in the 6 weeks and have since renewed my membership to continue with my progress and I’m almost down 10kgs in total only 2kgs away from my pre pregnancy weight. I have always hated going to the gym and would dread going initially but now I am 8 weeks in, training 3x per week and feeling fitter and much happier in myself it is something I definitely want to continue. I feel it has really changed my lifestyle and I am making healthier choices everyday with a much more positive outlook, my family have commented that the old Hannah is back as before I felt I’d lost myself since becoming a mum for the first time. Chris and Luca are incredibly knowledgeable about anatomy which was very important to me after having a C-section and I have seen huge improvements in my core and lower back stability. I am also enjoying the new friends I am making from the sessions and never thought I’d say it but I’m looking forward to continuing the training long term and being in the best shape of my life!!
Katie MorrisKatie Morris
08:05 15 Sep 23
I've really enjoyed the community at Nxtep. I've never been this thrilled get up before 7am to attend the gym. Chris and Luca are brilliant and I feel I've come so far in the year since I started coming. Looking forward to more progress and the pride that comes with working hard
Lesley SneesbyLesley Sneesby
08:04 15 Sep 23
Thank you Chris and Luca for your amazing help, guidance and support in such a welcoming environment at Nxtep
MerelMerel
15:47 03 May 23
I initially joined Nxtep to get a better grip on my fitness levels after yo-yoing for years with sporadic classes and runs. It was an excellent decision as the sessions are three times a week which quickly got me in a good rhythm. Chris and Luca are both fantastic and very patient with a newbie like myself who had never lifted weights before. They have really helped me understand fitness and weight lifting a lot better. They also adjusted any exercises based on my capabilities as I had an injured shoulder for a while, and with the rehab exercises they gave me that’s now back to normal. I can’t recommend Nxtep enough!
CharlotteCharlotte
15:38 04 Aug 22
I've been working with the guys at Nxtep for about a year now; I originally joined thinking it would be a short-term thing to lose weight for my wedding.A year later and I'm married, 12kg lighter than when I first started, lifting much heavier weights and am in much better shape in general. Chris and Luca have been amazing with my training; they always challenge me to try new things and to push further, which is really helpful for someone who's training has always seemed to plateau in the past.They've also taught me about health and fitness as a lifestyle; there's so much more to it than lifting some weights or constantly being on a diet, and they always keep things new, fun and flexible. They're also really helpful and approachable guys; I've messaged them lots of times to ask for training tips and advice when I'm going to the gym outside of training hours, and they're always more than happy to help.
Jackie KingJackie King
19:38 17 May 22
I first met Chris in January 2020. I was 12 weeks pregnant with my first child. As a trained dancer, and teacher I was hoping to maintain my levels of fitness whilst minimising the risks of my pregnancy. My early dance training concentrated on training my limbs, while often neglecting my ‘centre’ or ‘core’. It wasn’t until a back injury in 2012 due to weak lower back muscles that my approach to training changed. When I first found out about my pregnancy, I worried about my back and how to keep it strong.Chris helped me through my pregnancy teaching me safe ways of keeping my core strong, helping with my postural alignment as well as addressing some muscular imbalances that I wasn’t aware I had. Most importantly, Chris gave me the confidence to continue training through pregnancy. I knew I was in safe hands. Chris is phenomenally knowledgeable in how our bodies work.May 2022, I am currently pregnant with my second child and still continuing to train with Chris at Nxtep. Luca has also joined the team and is a fantastic addition. They are a great team, and I am very lucky to be trained by them both. I would highly recommend anyone thinking about pre or post natal pregnancy training to consider Nxtep.
Sean WSean W
12:09 02 Apr 22
Before starting at Nxtep I would go through a cycle of starting to get fit, injuring my back, then avoiding exercise for fear of making it worse. The same happened when I started here, with my over eagerness to improve leading to the same old injury. Chris and Luca kept me motivated and coached me through the recovery process, allowing me to strengthen the areas susceptible to injury and enabling me to carry on where I’d previously have given up. Now I’m lifting ~100kg more than when I first started and the past few years of persistent back injury seem a distant memory. The guys have helped me with my nutrition, my outlook and overcoming what I previously thought I couldn’t. I can’t thank them both enough!
Paul KennedyPaul Kennedy
22:59 05 Nov 21
I’ve been working with Chris and the team at Nxtep, and the initially just wanted to get stronger and fitter somewhere local when the gym near work was no longer an option due to the pandemic. I know feel really confident handling weights and my diet. I recently saw myself in a film from before I started at Nxtep and other people couldn’t recognise me from me who didn’t know me well so, it definitely works! Highly recommended.
Jordan CraigJordan Craig
20:45 05 Aug 21
Training at Nxtep during Covid was tricky but Chris and Luca made it work! Started with training outdoors in the carpark before we were allowed to move indoors, it was always fun and I feel I made real progress.It never felt just like a business and always felt more caring, I was also doing it as part of my DofE to which Luca/Chris were very helpful with.I've had to stop due to other focuses in life but I've got some real fond memories of the time and am hoping to go back later if I can!
ryan unwinryan unwin
20:29 28 Jul 21
Great personal trainer, his sessions are great and really push you into great mindset to achieve your goals, great knowledge of the body aswell! Would definitely recommend!!
David VDavid V
17:54 22 Oct 20
Wanted to improve all round fitness especially strength and conditioning so contacted & met with Chris.....was very impressed with his approach and was motivated to getting started & looking forward to the challengeChris was fundamental to me in making the nutrition and exercise changes required to achieve goals.... inspiring, motivational, encouraging & supportive he is great to work with......regular tracking & updates help me to stay focused..... Chris is easy to get along with and the sessions are challenging but enjoyable.....
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What Is Cardio Exercise For?

Cardio exercise is an important part of any fitness program, as it helps to improve your cardiovascular health and overall physical fitness, which can help you lose weight, strengthen your heart, increase your stamina and your lung capacity.

Cardio exercise has many other benefits for your overall health and fitness – it also helps to improve circulation, burn calories and fat, reduce stress levels, improve mood, increase energy levels, and even helps to reduce the risk of certain diseases.

A personal trainer can help you design a cardio workout program tailored to your individual needs and goals. They can also provide guidance on proper form and technique for each exercise so that you get the most out of your workouts.

 

What are the benefits of Cardio Training?

Improved Cardiovascular Health:

Regular cardio exercise strengthens your heart and lungs, improves circulation, and reduces the risk of certain diseases.

Weight Loss:

Cardio exercise burns calories, improves cholesterol levels and reduces body fat, helping you reach your weight loss goals faster.

Stress Reduction:

Cardio exercise can help reduce stress levels and improve moods, resulting in a general improved feeling of wellbeing.

Increased Energy Levels:

Regular cardio workouts can increase energy levels throughout the day. It also improves your ability to exercise at higher intensities with increased endurance

Improved Mental Health:

Cardio exercise has been shown to reduce anxiety, depression, and improve overall mental health.

Decreased Risk of Serious Illness:

Cardio exercise results in a decreased risk of serious illness such as coronary heart disease, hypertension, type 2 diabetes, osteoporosis, depression and some cancers

Working with a personal trainer can help you get the most out of your cardio workouts and reach your fitness goals faster. A personal trainer can assess your current fitness level, create a program tailored to your individual needs, provide guidance on proper form and technique for each exercise, and motivate you to stay on track with your goals so that you get the most out of your workouts and reach your fitness targets faster.

 

woman getting one to one personal training

What is our cardio training program?

At Nxtep, we offer a comprehensive cardio training program that is designed to help you reach your fitness goals faster. Our program combines both cardio and strength training into one programme, so you can get the most out of your workouts and reach your targets faster.

Our program includes pure aerobic training, strength and resistance training, interval training, circuit training and more! Interval training involves alternating short bursts of intense activity with periods of rest or low-intensity activity.

Our program also includes nutritional guidance to help you reach your goals faster. We will provide you with a personalised nutrition plan that is tailored to your individual needs and goals. Our nutrition plans are designed to help you reach your health and fitness goals faster and more effectively, no matter what they are.

Our program also includes regular assessments to track your progress and ensure that you are on the right track. Our personal trainers will work with you to identify areas of improvement and create a plan that is tailored to your individual needs.

We believe that everyone should have access to quality fitness training, and our program is designed to help you reach your goals faster and more effectively. Contact us today to learn more about our cardio training program and how we can help you reach your fitness goals!

Your consultation

The first step is to schedule a time for you to talk with one of our personal trainers, who will do a free Initial Consultation (this may be completed online, over the phone, or in person) to evaluate your fundamental training objectives, requirements, and anything else we need to know.

The next step is to come in for a more thorough comprehensive physical consultation, during which we will ask you to perform some basic movements and exercises to assess your fitness levels and whether you have any physical restrictions or injuries, as well as discuss your lifestyle, diet, set your goals, and more. If you come in person for your first appointment, you may be able to perform your Comprehensive Consultation right away on the same day.

The Comprehensive Consultation will help your trainer understand where you currently are, where you want to get to and how best to help you get there, so that we can build your Personal Training Plan for you. This comprehensive consultation will cover the following:

  • Your Personal Goals
  • Current Lifestyle
  • Exercise History
  • Body Composition Analysis
  • Functional Movement Screen
  • Postural Assessment
  • Nutritional Analysis
  • Identification of Barriers
checking heart rate on smart watch

Is cardio or strength training better for weight loss?

When it comes to weight loss, both cardio and strength training can be beneficial. Cardio exercise is great for burning calories and fat, which can help you reach your weight loss goals faster. Strength training helps to build muscle mass, which increases your metabolism and helps you burn more calories even when you’re not exercising.

The best approach for weight loss is to combine both cardio and strength training into your fitness routine. A personal trainer can help you design a program that is tailored to your individual needs and goals, so that you get the most out of your workouts and reach your weight loss targets faster.

Can cardio and weight training be done together?

Yes, cardio and weight training can be done together. Combining the two types of exercise into one workout can help you get the most out of your workouts and reach your fitness goals faster.

Combining both types of exercise into one workout allows you to reap the benefits of both cardio and strength training in a single session, which is something we are keen on here at Nxtep.

One way we combine cardio and weights is by doing circuit training. Circuit training involves performing a series of exercises that alternate between cardio and strength exercises with minimal rest in between each exercise. This type of workout is great for burning calories, building muscle, and improving overall fitness levels. For example, you could do a set of squats followed by a set of jumping jacks, then move on to lunges followed by mountain climbers.

Another way to combine cardio and weights is by doing interval training. Interval training involves alternating short bursts of intense activity with periods of rest or low-intensity activity. For example, you could do 30 seconds of sprints followed by 30 seconds of walking or jogging. This type of workout is great for burning calories and improving overall fitness levels.

What is the aerobic training zone?

The aerobic training zone is the optimal intensity for improving cardiovascular fitness. This zone is typically between 60-80% of your maximum heart rate, and it is where you will be able to sustain a moderate level of exercise for an extended period of time. During this type of exercise, your body will use oxygen to burn fat and carbohydrates for energy. This type of exercise can help improve your endurance and overall fitness levels.

A personal trainer can help you to identify and stay within your aerobic training zone. They will be able to assess your current fitness level and create a personalized program that is tailored to your individual needs. This program will include exercises that are designed to improve your cardiovascular fitness, such as running, cycling, swimming, and rowing. Your personal trainer will also provide guidance on proper form and technique for each exercise, as well as tips on how to stay motivated and reach your fitness goals.

 

cardio exercise on bike

What are the most effective kinds of cardio exercise?

Walking

Walking is a great form of low-impact cardio exercise that can help you burn calories and improve your overall health. It’s also easy to do, so it’s a great way to get started with an exercise routine, and is always recommended as the first step for someone who has exercised little in their life, or someone overweight looking to improve their heart health.

Running

Running is a great way to get your heart rate up and improve your cardiovascular fitness. It can be done outdoors or on a treadmill, and it is an effective way to burn calories and build endurance. It is relatively high impact however so can place a strain on joints if its all you do.

Cycling

Cycling is another great cardio exercise that can help you build endurance and burn calories. It can be done indoors on an exercise bike or outdoors on a push bike, and it is low impact so it’s easy on the joints.

Swimming

Swimming is an excellent form of cardio exercise that works all the major muscle groups in the body. It’s also low impact, so it’s easy on the joints.

Rowing

Rowing is a great full-body workout that helps to improve cardiovascular fitness as well as strength and power. It can be done indoors at the gym on a rowing machine or you could always hire a boat, and it’s a great way to burn calories while building endurance.

Skipping Ropes

Using a skipping rope is an effective form of cardio exercise that helps to improve coordination, agility, balance, and speed while burning calories. It’s also low impact so it’s easy on the joints.

HIIT (High Intensity Interval Training)

HIIT is a type of cardio exercise that involves alternating short bursts of intense activity with periods of rest or low-intensity activity. It’s an effective way to burn calories and improve cardiovascular fitness in a short amount of time.

Stair Climbing

Stair climbing is an effective form of cardio exercise that helps to build strength and endurance while burning calories. It can be done indoors on a stair machine or outdoors (if you can find enough stairs!) and it’s a great way to get your heart rate up.

No matter what type of cardio exercise you choose, it’s important to make sure that you are doing it safely and correctly. Our personal trainers can help you develop a safe and effective cardio routine that is tailored to your individual needs and goals. We will also provide you with tips on how to stay motivated and consistent with your workouts so that you can reach your fitness goals faster. Contact us today to learn more about our cardio training program and how we can help you reach your fitness goals!

 

 

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