10 . 04.2017
A tale about cardio equipment for home for all muscle groups. You will learn how to choose an individual cardio machine for weight loss. What kind of steppers, compact treadmills are there, and what are the benefits of elliptical cardio machines? First things first...
-Why are you touching him? You have to choose the sofa with your butt! I sat down and understood: take it, don’t take it...
Hello friends! As we know, practice without theory is blind. But theory without practice is completely dead. I’ll tell you about cardio equipment for home for all muscle groups - but you need to choose with your body. It's not easy, but very simple. You'll see for yourself.
Why do we need simulators?
Modern urban conditions have forced us to look for ways to deal with it. It is better to go into nature, wave your limbs, climb a mountain, swim across a river, feel a live horse, a real bicycle, or ski under you.
But there is not enough time. This means that we need a device that will make up for the lack of movement and will not allow us to become stale, like last year’s apples in the warehouse.
- For many, the problem is fat deposits, which lead to metabolic failure and disease. Let me remind you that excess weight consists of two parts:
- sedentary lifestyle;
- improper nutrition.
- There is no point in buying cardio equipment for home for all muscle groups, thinking: “I can eat my buns and fast food, and then I’ll pedal for half an hour and work it out.” This is a dead end. To restore your body to slimness, beauty and health, you must not burn calories from what you eat, but by giving up junk food:
- fat;
- sweet;
- fried and spicy.
You can’t eat crap and hope that the exercise machine will restore your health. Yours still takes a hit, is poisoned by low-quality fats and an excess of easily digestible fats.
Even if you lose a few kg, you will not restore the damaged liver cells.
Cardio equipment for home for all muscle groups: the essence of the issue
So, you understand everything (I hope) and are ready to start a new life. You even know that it is better to exercise two hours before meals or an hour after, take a shower after training and change sweaty underwear. To lose weight, you have determination and patience, and you know that cardio is needed. The time has come to talk about how to choose an individual unit.
Two pieces of advice you are free to ignore:
- use outdoor exercise equipment and avoid cluttering your apartment;
- go to the gym twice a week, and once again to the swimming pool.
Are you afraid? Do you think that training is an intimate process, or are “clumsy” outdoor devices with minimal shock absorption that can withstand an attack from vandals not suitable for you? Do you want your own, personal stadium inside an apartment, specializing in. Then let's think about which one!
Walkers and others like them
Our first number is the stepper. A wonderful thing that makes it easy to simulate climbing stairs, while working your calves, training and getting a lot of pleasant sensations. Cost: mini - from one and a half thousand rubles, full-sized - from five. Reviews about it are often positive.
How! Do you have a real ladder? Well, then - a universal thing for all times - a treadmill! The price range is from five to six thousand “to the next oak tree.”
They are so different and attractive! Compact and foldable to be stored under the closet. Others will decorate the corner of your room for many years. Choose whether you want a mechanical one or an electric motor.
Particularly sophisticated ones are equipped with a bunch of sensors: speed, distance traveled, calories burned. They can even count your heart rate and tell you how much you need to run to achieve your goals. You develop your lungs, use all muscle groups, including problem areas - the buttocks.
You can buy a “cardio slim” or a “skiing” simulator, but they only complement the previous two and do not provide a full range of loads.
Here's a photo of the above:
But you shake your head, you’re not too keen on the strain on your joints from your own weight. You'd like something fancier.
Cardio equipment for home for all muscle groups: exercise while sitting
Rider is a crude imitation of horse riding. When training on it, you sit, and the muscles of the upper and lower torso, back and abs work simultaneously. The thing is universal, suitable for any age and body type, but for some reason it is considered a boring exercise machine. I would advise adding a TV to it, then it will be more fun to study. Such a simulator costs moderately: no more than five thousand.
Horizontal
Vertical
The downside (as with other home appliances) is bulkiness and lack of open air. Plus - the load is removed from the spine, and it is the first to suffer from excess weight. But if you have, you need to approach the bike very carefully so as not to make things worse.
The cost of exercise bikes depends on the weight of the parts, but don’t count on less than six thousand. And don't take the cheapest one. Good ones start from 12 thousand.
A universal tool that can provide both cardio and strength training is a rowing machine.
It costs within the same limits, but its operating principle is different. It imitates boating and develops your back, shoulders, abs and legs.
Some people think that it is not suitable for girls, as they will grow large muscles on their arms. This seems unlikely to me.
To build up the muscles of the shoulders and chest - the pride of bodybuilders - you need more than the exercises that our grandmothers did while riding a punt on the surface of a picturesque pond.
Universal sample
Elliptical Cardio machines are good because they train all muscle groups. If you choose an elite option in a store, it will suit any family member, with only one caveat: you need to master it, learn how to properly control your body. But at the same time you can perfectly develop coordination.
By working with your arms and legs, making smooth progressive movements, you can move forward and backward, imitate climbing a mountain and walking with sticks. Every part of your body will take an active part in this process, and the results will not keep you waiting. Even if you don’t lose weight, you will develop agility, feel a taste for life and the joy of movement.
They come in folding and non-folding varieties, and prices vary greatly. But here I repeat: cheap does not mean reliable and good. Repairs often outweigh the savings.
Cardio equipment for home for all muscle groups: what to take?
The best choice is individual! I read, touched, smelled, listened, sat down (stood up, climbed up, perched), grabbed the levers and tried what it felt like. If you feel that you need it, take it and don’t skimp.
Particularly advanced devices include an “electronic trainer” that will command and calculate what loads you need, in accordance with your capabilities and degree of physical development. I have already written about weight loss machines
The listed devices are also suitable for older people. But with a caveat: the grandmother must practice under the supervision of her grandchildren or children, and with the permission of the attending physician.
Video lessons for the elderly:
Now about companies and stores
If you have never dealt with exercise equipment, it is better not to contact online stores, but to choose the time for “personal contact”. Otherwise, it may turn out like with correspondence dating: you correspond, send each other photos, communicate on Skype, finally meet in person - and are shocked by what you see.
Go to a sports hypermarket, look and try. Ratings won't help here.
There are now many well-known companies popular among professionals and amateurs. American Cybex, Italian Diadora, German Bremshey or Kettler, well-known companies like Horizon and Torneo.
Experienced sellers can tell you in detail about their advantages and disadvantages. It’s worth listening, because these people know which units are praised and which ones are criticized by those who purchased them.
For patriots, our Russian Larsen is not inferior to imported ones.
But even the fame of the company is not the main thing. What you like and will benefit you will be the best.
Let me finally add that all these cardio equipment for home for all muscle groups cannot replace walks and active walking.
Exercises require increased oxygen consumption, but at home there is little of it and it is quickly consumed. Remember to constantly ventilate your home gym.
That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And let's move on!
More and more people are suffering from excess weight. Fast food on every corner, bad habits and a sedentary lifestyle in poor environmental conditions negatively affect physical fitness. Some people don't pay attention to this problem. But there are those who are not indifferent and do not want to put up with this state of affairs.
Most take the simple route - people sit on. However, the best way is training on simulators. And not necessarily in the gym. To lose excess weight, alone is not enough. You will need cardio equipment for your home. Manufacturers offer dozens of equipment options. There is plenty to choose from.
All sports equipment is divided into strength and cardio equipment. In the first case, simulators are designed to pump certain muscle groups. Cardio systems are a universal solution. This is a whole group of devices that imitate various human movements - running, walking, etc. During exercise, the muscles of the whole body are used.
In fitness centers you can exercise on any machine. But, if you turn to a specialist, he will definitely recommend cardio equipment to get rid of extra pounds. The equipment works comprehensively - it uses the maximum number of muscle fibers, which allows you to burn much more calories and get results faster.
The advantages of using cardio equipment are obvious:
- Accelerated fat burning. During the training process, the maximum number of calories is expended. If you exercise regularly (at least 3 times a week), the result will be visible within a month.
- Development of endurance. At first, running or walking several kilometers is difficult. Over time, classes become much more productive. As a result, not only a beautiful figure is formed, but also endurance is trained.
- Strengthening the respiratory and cardiovascular systems. People who don't exercise get tired faster. Unpleasant shortness of breath occurs. During cardio training, important systems of the body adapt to serious loads.
- Warm up joints, muscles and ligaments. Before complex strength training, you need to thoroughly warm up your body. The use of exercise equipment from the cardio line allows you to avoid injuries and sprains.
- Acceleration of metabolism. Metabolism depends not only on proper nutrition. High-quality training normalizes processes in the body.
Harm
Exercises using aerobic equipment do not have any disadvantages as such. You can only get harmed if you don’t have proper preparation for the stress. You will have to stop training in the following cases:
- Severe shortness of breath that does not stop.
- Nausea.
- Dizziness/severe headache.
- Temperature increase.
- Severe weakness.
- Heart pain.
Helpful advice. To avoid unpleasant consequences, it is necessary to use special devices for measuring pulse and blood pressure during classes. It is good if the simulator is equipped with various control sensors. This will help you monitor the intensity of the load received and not go beyond the permissible limits.
To get results you need to do it correctly. We adhere to a few simple recommendations:
- We watch our diet. No workout will give good results if you constantly eat unhealthy foods. You should avoid sweets, flour, fatty, fried and salty foods. We limit bad habits - smoking or alcohol. Experts recommend eating in small portions – 5-6 times a day (main meals and snacks). We drink 2-3 liters of liquid.
- We maintain regularity. You need to exercise 2-3 times, depending on your level of physical fitness. The duration of the training is determined individually. Before drawing up a program, you should consult a doctor and follow the recommendations of experienced trainers.
- Training in the afternoon. It is advisable to exercise on a cardio machine in the afternoon. At this time, the body is as active as possible and is ready to receive a portion of serious stress.
- The beginning of each workout is a warm-up. It is important to stretch (warm up) your muscles well before performing a set of exercises. This will help avoid injury.
- At the end of the lesson there is a cool down. We do simple gymnastic exercises that fill the body with oxygen and increase the elasticity of pumped muscles. The body gradually calms down.
There are different models of cardio equipment available for training. If you want to lose weight quickly and maintain the results, pay attention not only to treadmills and exercise bikes, but also to the following options:
- Ellipsoid. One of the best ways to get aerobic exercise. The simulator uses almost the entire body while fully maintaining the condition of the joints. A person’s feet are constantly on special pedals - any negative load on important areas is eliminated. The only negative is that it takes time to master the equipment (requires some coordination in space).
- Rowing machine. The main competitor of ellipsoidal equipment. During the workout, the muscles of the arms, back, abdomen and legs are used. Maximum energy consumption is guaranteed. In addition to losing weight, it is possible to pump certain areas of the body well. The rowing machine also has a positive effect on the position of the spine - posture improves.
- Stepper. The best way to get rid of extra centimeters in the hips and buttocks. During the training process, all leg muscles are used. When ordering this exercise machine, you need to understand that it is more designed to strengthen muscles. To lose kilos, you will have to exercise at a high pace.
Helpful advice. When choosing sports equipment for home training, be sure to take into account the number of athletes, maximum weight, functionality, size and manufacturer. Price is not the main indicator of a quality installation.
Classmates
Cardio equipment, as an integral component of the technical equipment of fitness clubs, is no less important than power stations. But what is their difference and why are they called that? What kind of work can they do and in what cases are they used? It is also equally interesting to find out which exercise machines can be classified as “cardio”, what meaning they carry and what they are called. So, in this article we will look at the types of cardio equipment and what they are intended for.
Cardio machines, also known as cardio machines, or aerobic machines as they are also called, are “stations” through which you can develop the cardiovascular and respiratory systems of the human body, that is, directly influence the heart and lungs. There is also a definition according to which aerobic machines are machines in which low, medium or high intensity exercise helps strengthen the cardiovascular system. Both definitions are almost identical and quite clear, but it is not yet clear what their purpose is.
Aerobic exercise generally helps lower blood pressure, prevent heart failure, improve ventilation and vital lung capacity, and also affect metabolism and promote fat burning. It is for the latter reason that this type of exercise equipment has become widespread in the fitness environment. Now that we know what cardio equipment is and what purpose they are intended for, it’s worth talking about their most common types. This type of exercise equipment includes: treadmill, elliptical trainer (orbitrack), exercise bike (bicycle ergometer), spin bike (cycle), summit machine (climber), cardio station, stepper and rowing machine. Now, let’s take a closer look at the listed cardio equipment, their types and descriptions.
Description of cardio equipment
Treadmill– a simulator designed for walking or running indoors. One of the most popular cardio equipment, which is widely used outside the fitness industry. It can be found in hospitals, rehabilitation centers, medical clinics, Olympic training centers, educational institutions and more. Numerous programs built into the computer allow you to diversify your workouts, which, coupled with adjusting the speed of rotation of the belt, changing the angle of its inclination and a built-in fan for airflow, brings the training conditions closer to street ones.
Elliptical trainer- this is a simulator, the specificity of which lies in the ability to involve almost the entire body in work, despite the fact that the special elliptical trajectory along which the legs move almost completely removes the load from the joints. The peculiarity of the simulator lies in its flywheel, which serves as a store of kinetic energy. The more it weighs, the smoother the pedal stroke during exercise. These exercise machines are also used not only in fitness clubs, but also in rehabilitation centers and are equipped with a computer with various programs, a built-in heart rate monitor and more.
Exercise bike– as the name suggests, this type of exercise machine simulates riding a bicycle. When exercising on it, the work primarily involves the muscles of the lower body: legs and buttocks. Working while standing on the pedals allows you to use almost your entire body. Typically, the basis of an exercise bike is a flywheel, which is driven by pedals. The load, regardless of the drive, be it mechanical, magnetic or otherwise, lies in the resistance to the movement of the flywheel and, as a result, the pedals. Adjusting the height of the saddle, handlebars and their tilt allows you to customize the exercise machine for yourself, and programs built into the computer make it possible to change the intensity of the workout.
Spinbike- a simulator that is visually similar to the previous representative, but in terms of semantic load, has a slightly different method of application. It lies in the nature of the training. On it, unlike the previous one, training takes place in a group format (from 2 people to 10 or more), to music (rhythmic), with a trainer and a constantly changing level of load (standing, sitting, bending over, with different positions of the hands, with claps, different pedaling speeds, interval accelerations, sprint bursts and more). While working on an exercise bike is performed almost all the time in a sitting position.
Summit machine– a simulator that simulates climbing to the top (from the English “Summit” - peak). This is a kind of new generation of cardio equipment. Outwardly partially similar to both an orbitrack and a stepper, it does not provide pedal movement in a circle and simulate climbing stairs, since it does not have a flywheel or movable steps. Its heart is a generator, and its technical feature is the ability to adjust the length of the step and the position of the user’s body, which, in conjunction with training programs built into the computer (hills, cascades, mountains), allows you to adjust the intensity and distribute the load over the entire body.
Cardiac station– another innovation in the world of cardio equipment. This is a multifunctional station that combines both strength and cardio training. It is unique due to the presence of built-in separate weight blocks, which allows you to significantly expand the arsenal of exercises performed on it. Also unique is the ability to freely adjust the seat, which at different angles of inclination and rotation makes it possible to focus on the back, shoulders, biceps, chest, abs and triceps. The simulator allows you to perform both pressing and pulling movements, both with two hands and alternately.
Stepper– a simulator that simulates climbing stairs. Designed primarily for training the muscles of the legs and buttocks, but the back and abs can also be included in the work. The peculiarity of the simulator, with the correct technique, is a gentle load on the joints. A built-in computer with numerous training programs allows you to adjust the load and intensity of exercise on the simulator, and the presence of handrails makes it possible to change the position of the body, so you can vary the distribution of load on the body. This is a simple and effective cardio workout machine.
Rowing machine– without further ado, a simulator that simulates rowing a boat. It combines elements of strength and cardio training due to the fact that, in addition to developing the cardiovascular system, it includes the muscles of the legs, arms, back, abs and more. Overall, rowing uses more than 80% of the body's muscular system. The simulator allows you to engage most joints without overloading them. This ability to combine different types of load, use many joints and engage almost all the muscles of the body is what makes the rowing machine so attractive for visitors to fitness clubs with different levels of training.
Conclusion
All of the above cardiovascular equipment, in all their diversity and regardless of whether they are used for rehabilitation or training purposes, serve, by and large, one goal - to strengthen the cardiovascular, respiratory and respiratory, as well as muscular systems of the human body. At the same time, in the fitness environment, such cardio equipment is also used for weight loss purposes, by reducing the level of body fat. Cardio equipment is used both by amateurs in their daily visits to fitness clubs, and by professionals in preparation for competitions. In general, these simulators are used constantly by both, and it is thanks to the effect they have on the human body that they have become widespread in the fitness industry.
An ideal figure and good physical fitness are the desires of every normal person who soberly assesses his condition and is ready to transform. Cardio exercise equipment is a great help in solving such a difficult task. They not only perfectly strengthen muscles and help recover from injuries, but also train the heart.
The variety of types and models is confusing and makes you think seriously about which cardio machine to choose so that it is right for you? What should you pay attention to when purchasing, and is there any point in paying attention to expensive exercise machines? Let's talk about this in this article.
Main types of cardio equipment
When you come to a sports store, you need to know exactly what kind of exercise equipment you need. This is necessary in order not to harm your own health and to train for the benefit of your own body. It is a big misconception to think that any exercise machine can effectively reduce your weight and develop endurance. The unit must be selected in accordance with your health and endurance.
The most popular sports equipment that is available in almost every home of a self-respecting athlete:
- cardio slim;
- stepper;
Treadmill - develops endurance and stimulates the proper functioning of the heart and circulatory system. It is suitable for people of different age categories and health conditions. It copes well with excess weight and corrects figure flaws. Beginners who are just trying their hand at running are recommended to start with 15-20 minutes of slow walking.
Cardio slim is a universal sports equipment that allows you to train not only your legs, but your entire body as a whole. Its peculiarity lies in its convenient and at the same time simple design, which allows people who have never had anything to do with sports to exercise on the simulator. Cardio slim works your waist, abs and back, all in one package.
An elliptical trainer can boast of its effectiveness, just like a cardio slim. But its focus and specialization is somewhat different from all other simulators, since it belongs to the group of aerobic devices that can relieve stress from the knee joints, but at the same time does not interfere with muscle training. Such a cardio machine develops endurance, improves coordination, reduces weight and strengthens muscles.
Stepper. It is ideal for specific problem areas on the body. What muscles does the stepper train? The principle of its operation is to load the muscles of the thighs and buttocks due to the resistance force that occurs when you begin to “walk” on it. The exercise machine is easily adjustable and does not take up much space in the room. The only disadvantage of the stepper simulator is that it is somewhat difficult to master. This type of simulator is not suitable for beginners who have decided to train themselves, since the stepper requires following a fast pace, which not everyone can withstand.
A rowing machine is, for the most part, a men's cardio machine that can replace a full workout in the gym if you don't have enough time for yourself. Rowing is a versatile combination of strength and cardio exercise.
An exercise bike is one of the few exercise machines suitable for people during the rehabilitation period, when it is necessary to carefully recover after operations or limb fractures. There are a huge number of varieties of exercise bikes, mechanical and electric. Each variety has its own strength characteristics, which should be taken into account when purchasing.
Features of choosing a simulator
When choosing a cardio machine, you need to take into account a number of points; if you ignore them, you risk not only purchasing a useless item, but also losing a fair amount of money. When choosing a simulator, be it a cardio twister or an advanced treadmill, you should consider:
- the type of loads that you want to receive during classes;
- personal health indicators;
- reliability of design;
- convenience - the simulator should obey you without any nuances and not restrict your movements;
- price;
- trusted manufacturer;
- availability of a quality certificate;
- reviews of this or that type of simulator;
- service life.
When deciding on choosing a good cardio simulator, do not rely on the good conscience of a consultant, who may have no idea why a specific type of simulator is needed. Immediately before purchasing, you should read real reviews from people who have used the type of sports equipment that you are about to buy.
It will be useful to seek help from a professional trainer, who will explain in detail which exercise machine is the most effective for losing weight specifically for you, what points you should focus on when choosing it, so that you are not left disappointed. He will also recommend a specific type of simulator that will suit your needs and capabilities.
Also, before purchasing a simulator, it is advisable to consult a doctor to make sure that you have no contraindications to exercising on a particular type of simulator.
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.
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.
Average prices for exercise equipment
Fitness equipment for weight loss is of great interest, but it rarely comes to purchase. This is due to the fear of too high a price. Potential buyers often think that buying a home exercise machine is too expensive and even unaffordable. But this is far from true - just look at a review of prices for different cardio equipment.
So, a simple mini-stepper can be purchased for only 2,500 thousand rubles. At the same time, this cost will not in any way affect the effectiveness of training at home. The main thing is to study according to the schedule. You can choose a more expensive model, for example a walker. The essence of the work on these simulators is similar, but the walker has a slightly more reliable device and will cost from 20 thousand rubles.
A good elliptical trainer for starting intense training can be bought for 12-15 thousand rubles. More advanced models will cost from 25 thousand rubles.
A treadmill can be found at a price of 23-25 thousand rubles.
Rowing machines, which are very popular among men, range in price from 15-100 thousand rubles. It all depends on the manufacturer and which model the future owner of sports equipment will choose.
Prices for exercise bikes for weight loss start from literally a couple of thousand rubles, but it’s better to take a closer look at more decent models costing from 10 thousand rubles.
I remember well the words of my personal trainer - you can and should exercise on cardio equipment at least every day. The main thing is to choose the optimal load and training result for yourself: losing weight, strengthening the cardiovascular system or working on the body’s endurance.
Howwork?
Cardio machines are smart machines. These are minicomputer centers that monitor heart rate readings using special touch sensors. The results obtained allow you to adjust the intensity and time of training, selecting the load zone necessary for the heart.
Choose
Cardio exercises activate the aerobic energy system, which supplies oxygen to the entire body, helps keep the body in good shape and, under intense conditions, perfectly loads the muscles. All you have to do is decide which simulator is right for you.
Treadmill
At my gym, treadmills are more popular than any female person. They are always busy, there are always queues for them. After all, everyone who comes to the gym begins their workout by warming up their muscles on the treadmill.
Advantages:
- Increases overall endurance
- Accelerates metabolic processes in the body, and energy consumption allows you to get rid of excess weight
- Develops leg muscles
- Improves breathing and strengthens the heart muscle
Flaws:
- You can lose your step and fall off the treadmill
Training:
Heart rate is the main indicator of how much you need to run. Above 140 beats per minute is the limit for training. The best time for its duration is about 40 minutes. Running must alternate - intense load (no more than 10 minutes) - moderate pace.
Exercise bike
The exercise bike is recognized as the safest sports equipment. When performing exercises on it, the entire muscle group of the legs is involved. Suitable for those who do not accept too intense training.
Advantages:
- Strengthens the cardiovascular system
- Due to seated activities, suitable for people with back and knee injuries
- Strengthens leg muscles
Flaws:
- Less effective results due to constant sitting
- Work only on the lower muscle group
Training:
In order to lose weight, you should devote time to the exercise bike 4-5 times a week. For the results to be effective, the duration of the workout should be at least an hour, since the fat burning process begins only after 40 minutes of pedaling. Alternating minimal/increased loads is the best option.
Cardiostepper
This cardio machine simulates walking up stairs. It is especially popular among women due to working the muscles of the back of the thigh and buttocks.
Advantages:
- Effective for strengthening the heart muscle
- Loads the muscles of the legs and buttocks
Flaws:
- Not very effective for weight loss
- Small percentage of muscles used
Training:
Correct body position on this machine is very important. Stand straight with a slight bend forward, do not bend your back, keep your knees free. We combine slow walking with deep steps. The duration of the workout is 20-25 minutes at first, and up to an hour after.
Rowing machine
Completely simulates the conditions of real rowing on the water. Exercises on such a machine are considered particularly effective: all muscle groups are involved in the work - a symbiosis of cardio and strength training.
Advantages:
- Increases cardiovascular endurance
- Works the maximum number of muscles
- Develops endurance and strength
- Improves spine flexibility
Flaws:
- Ineffective for weight loss
- Contraindicated for people with back injuries
Training:
The rowing machine requires special skills before starting classes. It would be best to consult with a trainer. During the first classes, it is enough to spend 20–40 minutes on it with short pauses between approaches.
Elliptical trainer
The ellipsoid is a favorite of many trainers. This universal exercise machine is considered the most effective of the cardio group. The pedals of this exercise machine move along an elliptical path, reproducing the shape of an oval.
Advantages:
- Effective for strengthening the cardiovascular system
- Targeted effects on the muscles of the legs, thighs and buttocks
- Effective for chest and arm muscles
- Safe for joints and spine
- Provides high intensity training
Flaws:
- Less effective workout than a treadmill
Training:
The 20-minute classes are great for everyone to warm up before a general workout. In order to lose weight in the first 3 months, you should exercise on an elliptical trainer 3-4 times a week. Workouts should be 30 minutes or more. The tension on the simulator is 60-70 percent of the average heart rate. The approximate number of steps per minute is 50.
Good luck with your training!
Which cardio equipment is right for you?
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