In the modern city, cardio equipment for the home is very popular. The feedback from their owners is always positive, provided that the right approach to the selection of not so cheap sports equipment. In order for classes to be beneficial, it is worthwhile to carefully consider which type of simulator is right for you.
Why do you need home fitness equipment
The main effect of training on a cardio simulator is a large load on different muscle groups, which contributes to their overall strengthening and burning of excess fat. At the same time, the heart and respiratory system are actively working. The athlete is becoming more resilient.
Before any physical exercise, you must definitely stand on a cardio simulator. Athletes' comments on this matter say that such an approach to training significantly increases their effectiveness: muscles become more flexible and elastic, energy expenditures increase significantly, excess weight goes faster.
And after class it is also recommended to pump your heart a little on the same simulator. The muscles will rest a bit, but their tone and pace of work will not fall.
Some other functions are performed by cardiovascular machines for the home. How to choose them, professionals know. They recommend paying attention to the purpose for which this acquisition is made. For home workouts only on simulators, you need to choose them in accordance with your physical condition and those muscle groups that you need to pay attention to first.
Treadmills
For many fans, treadmills are the main cardio equipment for the home in their apartment. The feedback of their owners is unambiguous: running helps to keep the whole body in good shape and burn extra pounds. There is no need to endure all the vagaries of nature.
When choosing a treadmill, you need to consider several factors. To begin with, it is worth remembering that budget options are absolutely not suitable for high-quality training. By unwinding the canvas with the power of your own muscles, you can only get injured. The whole load goes wrong, and the effect of such an activity can not be expected.
Cheap electric trainers have poor stability. They creak and swing. During the lesson, the probability of falling to the side at times increases and hurt painfully.
It’s better to choose your favorite cardio equipment right in the store. A photo on the Internet will not always tell you how it suits you. To get started, go to the track itself, try whether it is convenient for you, if the height of the railing suits, the length of the canvas.
It makes no sense to chase a large number of programs and sensors. They only raise the cost of the product. For high-quality workouts, a simple heart rate monitor is enough, which can be purchased separately at any sports store.
What you should pay attention to are the levels of the slope of the canvas and the speed range. Although for beginners, their diversity is not very important.
Exercise bikes
The widely popular cardio equipment for the home, which to choose, which not everyone knows, are bicycles. The modern sports industry has developed their different models. The simplest of them is an imitation of a bicycle with several levels of resistance. In the most expensive, the buyer will find quality training programs depending on the objectives of the lesson.
On exercise bikes, most of the load comes from the feet to the hips. In this case, the arms and back are practically not involved in training. This type of exercise equipment is suitable for women, since it is they who pay more attention to working out the lower body.
To maximize unload the back and shoulder girdle, you can purchase a simulator with high seating. On it, classes are aimed exclusively at the legs: ankle and hips.
Orbitreks
In recent years, an elliptical cardio exercise machine has become increasingly popular for home training conditions. It is not only more compact, which allows you to install it even in a small apartment, but also very effective.
Almost all muscle groups work in orbit tracks: arms and legs synchronize in natural movements, imitating the famous Swedish walking. During such workouts, more energy is consumed, and subcutaneous fat burns faster.
In addition, on the simulator, the legs do not come off the surface, but move with it all the time. No injuries to the joints of touchdowns, as when running.
The price range is also quite large. From 10,000 rubles and almost to infinity. When choosing a budget option, you should pay attention to what materials cardio machines are made of. Photos will not always show how durable they are, so it’s better to find the opportunity to carefully examine your future purchase yourself.
In high-end models, extra sensors and programs are often installed. They will only interfere with an inexperienced athlete, while an experienced athlete can monitor the effectiveness of the training without sensors.
Rowing machines
Imitation rowing is a special cardio simulator. Reviews of its use say that it is not suitable for women, but this is a great option for men. The whole point is the features of its use. It primarily trains the pectoral and brachial muscles, giving a relatively low load on the legs. For women, this type of training is rarely suitable.
Due to the low rates of burning excess weight, the rowing machine is practically not popular. For your home, it is bought only by specific athletes who need to maintain these particular muscle groups in a constant tone.
By its design, it is simple, but takes up a relatively large amount of space with a relatively low training efficiency. These simulators are rarely equipped with additional electronics, sensors and performance-enhancing features.
Steppers
A variety of steppers are quite interesting modern cardio machines for the home. Feedback from those who use them is always positive. This is something between an exercise bike, an orbitreck and an ordinary staircase at the entrance. The principle of training is simple - at a certain load you need to step on pedals that go in a vertical plane.
At the same time, part of the body weight can be transferred to the hands, holding on to the railing located on both sides of the simulator. These are great activities for pumping your thigh and buttocks. At the same time, training takes place with a minimum of traumatic factors.
It is noticeable that in the budget version you can buy a compact mini-stepper-cardio simulator. Of course, he does not give such a range of loads, but there is very little space in the apartment. Such a device will be an excellent assistant in the interval between large workouts.
Jump rope
One of the most ancient, but also the most effective cardiovascular machines is a jump rope.
She trains the heart muscle and breathing, legs and wrists. It is absolutely compact and accessible to any customer. This is such a good simulator that boxers still use it to quickly warm up before each workout.
There are, however, some limitations to using it in a city apartment: chandeliers and furniture do not always allow you to jump. But in the yard or on the landing, this can be done at almost any time.
In sport shops today not only simple jump ropes known to us from childhood are sold, but also weighted, and with counters for the number of jumps. This takes training to a higher professional level.
Trampoline
Few will record a trampoline in the best cardiovascular equipment. Nevertheless, it is great for fat burning workouts. During the jumps, the lungs and heart are actively working, while the load on the legs and arms is minimal, and the spine practically does not suffer from landing on a soft springy surface.
A few minutes of trampolining replace the same amount of intense running on a track or orbit.
The advantages of this simple simulator include its relatively low cost and compact storage. To maintain your body in good shape it is not necessary to chase expensive exercise machines. In addition, classes on a trampoline give a charge of fun and positive for a long time.
Trampolines practically have no contraindications and are pleasant to all family members, because this is a great reason to plunge into childhood again.
The technique of proper training
It happens that when buying, people still do not know how to use cardiovascular equipment for the home. The reviews say that many of them did not get the result they were counting on. And all because either they chose the wrong simulator, or do not know how to deal with it.
First of all, it is worth evaluating your own strengths and contraindications to classes. People with sore knee joints and spine are not recommended to stand on the treadmill. Women do not make sense to sit on a rowing machine. With an ankle pain, exercise bikes are contraindicated.
If the device is chosen correctly, it is worth remembering the occupation technique. Burning excess weight occurs when combining aerobic and anaerobic exercises. Simply put, it is necessary to alternate between fast running and walking, intensive training with low resistance and a few minutes with maximum effort.
For example, it is recommended to ride a stationary bike for about 5 minutes at high speed and 2-3 minutes at maximum resistance.
To notice an obvious result, the training should last at least 30 minutes. An ideal occupation is from 45 minutes to an hour.
Doubtful exercise machines
On the Internet and on TV, they constantly advertise new products that without much effort on your part will make you an ideal body in almost a week.
From the point of view of sports, this is impossible. No twister cardio simulator or the like can pump muscles up to a bumpy state in a week or two. This is the result of exhausting work for several months in a row. Therefore, paying attention to the new simulators, think ten times, but are they really better than a classic jump rope or exercise bike?