Cardio machine[edit | edit code]
Cardio machine
is a cardio training machine that gets its name because it can significantly increase the power of the lungs and heart.
In addition, exercise on such simulators has a beneficial effect on the entire body: it improves liver function, the cardiovascular system and regulates the metabolic rate. Read the main article: Cardio equipment
Benefits of training on home cardio equipment:
- allow you to train your heart muscle without leaving home;
- develop the respiratory system;
- load a large number of muscles (for example, when running on a treadmill);
- tone and strengthen muscles;
- promote weight loss and loss of extra pounds;
- speed up metabolism;
- increase endurance;
- develop body flexibility.
Efficiency of classes
Exercising on any cardio machine strengthens the hips and buttocks and improves their contour.
The effect is achieved with daily training lasting 40-60 minutes. The first result is noticeable after 2 weeks . At the same time, the whole body will become toned, the functioning of the heart and lungs will improve.
Rules for training on a cardio machine[edit | edit code]
Exercising on cardio equipment, also called aerobic equipment, requires adherence to certain rules.
- Training should begin no earlier than two hours after sleep and eating, and end at least two hours before bedtime. Read more:
Best time to train - Clothing should be light and comfortable, preferably made from natural materials. Read more:
Shoes and clothing for training - Before starting classes, you need to do a warm-up set of exercises that prepares the cardiovascular and respiratory systems for stress. Read more:
Stretching and warming up before training - During training, it is necessary to monitor your heart rate to avoid overwork and deterioration in well-being. Almost all cardio equipment is equipped with mini-computers that keep track of parameters such as heart rate, time, speed, calories burned, etc.
What types of simulators are there?
Based on the type of work performed, exercise machines are divided into strength and cardio equipment. Strength training equipment is usually aimed at the isolated development of a specific muscle group.
Cardio machines are a group of devices that imitate various natural human movements - walking, running, etc. When using them, more than one specific muscle group works; almost the entire body is involved in the work.
In modern gyms, exercise equipment of all types is presented in huge quantities. However, if you ask a fitness instructor about which exercise machine is best to use for weight loss, he will probably point you to one of the professional cardio equipment present in the room.
The fact is that by using the maximum number of body muscles, a cardio machine allows you to burn much more calories than during exercise on a weight machine. Therefore, cardio equipment is used for weight loss.
Types of home cardio equipment[edit | edit code]
Cardio equipment includes:
- elliptical trainers;
- Treadmills;
- exercise bikes;
- riders;
- steppers;
- mini-stadiums;
- rowing machine
Elliptical trainers[edit | edit code]
Elliptical trainer Read main article:
Elliptical trainer
Ellipsoids are among the most effective cardio equipment because they provide intense stress on all major muscle groups while minimizing the load on the knees. Thanks to the latter, the simulator is suitable for a wide range of consumers, not only as the main simulator for weight loss, but also for people in the rehabilitation period.
If you spend most of your day doing heavy physical labor, this simulator will be useful to you - as a means to improve your mental state and joint health. Measured movements of the arms and legs relax the spine, joints, muscles and accelerate the recovery of the central nervous system.
Price from 8.000 ₽
Treadmill[edit | edit code]
Treadmill Read main article:
Treadmill
Perhaps the most popular type of cardio equipment both for gyms and at home. For athletes interested in increasing endurance, losing weight, or simply getting healthier, they will be no less useful. The main thing is to follow the rules: adhere to cyclicality and moderation. Excessive passion for running can lead to adverse consequences, or - at best - simply provoke insatiable hunger. The consequence of this is excess weight gain. This happens to those who abruptly begin heavy training, limiting themselves in nutrition.
Price: from 12.000 ₽
Exercise bike[edit | edit code]
Read the main article:
Exercise bike
An exercise bike designed for training is classified as a cyclic exercise bike as a bicycle simulator. The exercise bike has a seat, a palm rest, pedals and an information monitor. The intensity of the load can be controlled by changing the resistance of the pedals. When exercising on it, almost all muscle groups are included in the work, and the work itself is based on repeated repetition of the same movement.
Price from 7.000 ₽
Riders[edit | edit code]
Rider simulator Read the main article:
Rider simulator
Riders
(from English rider - “rider”)
is a simulator similar to scissors, the movements of which imitate horseback riding. Training occurs due to the body weight of the practitioner. This approach allows you to perfectly balance the load for people with a wide variety of body weights. With experience, you can increase the applied effort by using additional weights and load levels provided by the simulator. In such training, the muscles of the arms, legs, back and shoulders are well worked, thus positively affecting the entire body, increasing endurance.
Price from 5.000 ₽
Stepper[edit | edit code]
Read the main article:
Stepper Stepper options
Stepper
- a cardio machine that simulates walking up steps. With the correct step technique, due to the piston resistance device, which is actually their unique technical feature, there is a gentle load on the knees in comparison with classic steps up the stairs. This is why steppers are recommended for people with joint diseases and a history of knee injuries.
Price: from 4.000 ₽
Ministadium[edit | edit code]
Read the main article:
Ministadium simulator
Ministadion
– a multifunctional complex, which is a collection of various sports equipment for performing several exercises (up to several dozen). Can combine weight benches with a set of pulley systems, a treadmill, an exercise bike, a rowing machine and much more. It can have its own workstations and add-ons (for example, a set of weight plates, a leg press module, a calf unit). The equipment depends on the model of the multifunctional simulator. In strength complexes, the weights are fixed, so they are much safer than homemade weights, dumbbells or barbells.
Price: from 20.000 ₽
Ministadion
Rowing machine[edit | edit code]
Read the main article:
Rowing machine Rowing machine
Rowing machine
- a simulator that simulates rowing, which exerts not only cardio but also strength load on the body. Anatomically, the mechanics of rowing are similar to the deadlift, one of the five basic exercises. Therefore, it is not recommended for people suffering from spinal diseases.
Price: from 10.000 ₽
Advantages of an exercise bike for home
Buying an exercise bike for your home can be beneficial for the following reasons:
- Safety and ease of use. The exercise bike is considered the safest piece of exercise equipment that is suitable for people of all ages and fitness levels. The possibility of falling or injury is practically reduced to zero. The exercise bike is a gentle cardio exercise machine with a smooth ride and no sudden movements.
- Possibility of combining training with other activities. While exercising on an exercise bike at home, you can simultaneously watch TV, listen to music, or even read. All this makes training more varied.
- Save time. Working out on an exercise bike at home replaces going to the gym. This is beneficial for people with a lack of free time who want to keep themselves in good physical shape.
- Lightweight and small dimensions. Due to its thoughtful design and compactness, a home exercise bike can easily fit even into a small room. If necessary, it can be easily rearranged.
- Wide load range. The home exercise bike is equipped with built-in training programs of several difficulty levels. As the workout progresses, the load can be increased.
- Silence. The magnetic exercise bike does not make annoying sounds during operation. The mechanical exercise machine makes a little noise, but this does not cause any noticeable discomfort.
to the begining.
How to make the right choice of cardio equipment for your home[edit | edit code]
Among the many simulators, it is not entirely easy to choose the one that suits all your needs. Especially if you want the cardio machine to fit well into the design of the overall interior, not be very expensive and made of high-quality material.
Company manufacturer
In the case of quality, you need to prefer equipment from leading manufacturers. Today, the most popular brands of sports equipment are HouseFit, Matrix, Torneo and HorizonFitness. The sports equipment of these companies is the main attribute of the most famous sports complexes. They are made of high quality material and are very practical to use.
Maximum user weight
In many cases, when choosing a simulator, you need to focus on your needs and physical parameters. A person weighing 100 kg or more
, it is highly undesirable to purchase the lowest cost cardio equipment. The heavy weight of the user will accelerate the wear of not very high-quality equipment. In such cases, the budget suffers and your mood worsens.
There is also no need to buy the most expensive copy. This price is due to the material and electronic equipment. The main factors to consider when purchasing a cardio machine for your home are the maximum user weight and motor power. These data are indicated in the characteristics of each simulator.
For those who weigh no more than 80 kg
If you want to buy a cardio machine just to maintain your health, the cheapest equipment will do just fine.
Purchase terms.
A mandatory condition for purchasing a cardio machine is the availability of a warranty period.
Quiet operation.
The most important indicator for home exercise equipment.
For what purpose do you need a simulator[edit | edit code]
For figure correction
a regular stepper won't be very useful. But this nuance can be corrected by adding gymnastics for the lower body to the training program. The leg program should include three exercises, of which the first is complex (squats or lunges), and two more are specifically for the buttocks and thighs. You need to do it before training on the stepper.
In general, to correct your figure you need a cardio machine that simulates running or cycling. Training on an elliptical or an exercise bike is quite enough even for those with critical dimensions. The main thing is to work hard and competently. Training should be cyclical and must be performed with complete dedication.
In the first days of training on a cardio machine, you do not need to try to do more than the required amount (10-15 minutes is enough and gradually increase to 60 minutes). When training every other day, you don’t need to include strength exercises or light running on your “free” days. Such “supplements” will help you lose excess weight. However, this loss will adversely affect both the body and the figure.
With excessive aerobic exercise
In addition to fat, a person also loses muscle mass. This happens because the body, exhausted by aerobics, begins to absorb muscle tissue. Fat, of course, is also eliminated, but more muscle tissue is lost. It cannot be any other way: this is provided for by human nature.
If your goal is to develop high endurance
and increasing lung power, you also need a treadmill, exercise bike, or elliptical. For those who don’t like running, but are determined to race walk, you can simply purchase a stepper. This machine will not help correct your legs. In this case, you need to perform squat jumps, then squats, and then walk on a stepper. Each approach should be performed to failure. Such training is not inferior in effectiveness to training on “serious” simulators, but it is completely uncomfortable.
Which cardio machine to choose for home
- Determine the type of exercise machine based on your state of health , physical fitness and sports preferences. For example, spinal hernias are a contraindication to running, so you should pay attention to an orbiter or exercise bike.
- Pay attention to the ease of assembly , some elliptical trainers have a flimsy design, and manual assembly can change the quality of the design and reduce the lifespan.
- The simulator should not be bulky or take up a lot of space. Typically, home workout lines include this factor.
- The product must come with a guarantee if you do not want the exercise machine to soon become part of the interior for hanging things.
The best manufacturers
When thinking about which cardio machine is best to choose, you need to decide not only on its type. It is also important to pay special attention to the manufacturing company. Among foreign manufacturers, the undoubted leader in popularity and quality is the CYBEX Corporation. Her homeland is America. The country produces only premium cardio equipment, which is actively used both in gyms and at home. This is due to the fact that the manufacturer pays equal attention to equipment for gyms and for home training. The main advantage of these simulators is reliability and versatility: both athletes and people without special training can exercise on them.
cybex exercise machine
Kettler is another leading foreign company originally from Germany, whose specialists have been involved in sports equipment for more than half a century. Their main focus is children's sports training complexes. Adult cardiac stimulating equipment produced by her can also be found in many sports stores. The leading Russian manufacturer of cardio equipment is MB Barbell. Despite the fact that domestic manufacturers have been producing exercise equipment for a relatively short time, this company is in no way inferior to its Western competitors. It is also worth noting the Russian company Ferrum. They produce fairly inexpensive, but very functional and reliable cardio and strength training equipment. Which cardio machine is best for losing weight at home? Fitness trainers often recommend choosing brands such as:
- Larsen;
- Horizon;
- Diadora.
The premium brands already mentioned above will also help well in the process of losing weight.
