For a general understanding: cardio training is aerobic exercise to strengthen the cardiovascular system.
Cardio workouts can be done at the gym on a treadmill, stationary bike, or elliptical machine. You can also train outside, using a regular bike or just running, without additional equipment.
IMPORTANT! Before cardio training, you need to measure your pulse, because it plays a key role in this type of training.
The formula is simple: subtract your age from 220. The resulting figure will be the maximum allowable heart rate specifically in your case.
It's worth knowing:
- 50-60% of your heart rate is a very light workout that will improve your physical condition and is good for recovery;
- 60-70% - will improve endurance and start burning fat;
- 70-80% is an average load, which will greatly improve physical fitness;
- 80-90% - intense training to achieve better results;
- 90-100% - maximum results and high speed.
Depending on your cardio training goals, choose the right intensity.
CARDIO TRAINERS AND THEIR TYPES
Despite the fact that cardio or aerobic exercise can be obtained by ordinary walking or running, specialized cardio machines are very popular. Each gym has an equipped area for aerobic training, where there are treadmills, orbit tracks and exercise bikes. Most manufacturers of sports equipment produce similar models for home use, which you can use to tone your figure and lose weight.
You can do cardio at home whenever you want, whereas going to the gym requires you to set aside time, and outdoor workouts depend on the vagaries of the weather.
Specialized cardio equipment is designed for aerobic exercise, which has a positive effect on the health of the heart and nervous system, helps burn fat, saturate the body with oxygen and speed up metabolism. The operating principle of each of them is based on reproducing natural human movements. Popular exercise machines for weight loss at home differ in design, which determines the type and degree of load on different muscle groups.
What are the benefits of cardio exercise:
- quickly burn calories and speed up metabolism
- strengthening the cardiovascular system and preventing heart diseases
- muscle tone and improved body quality
- development of endurance and functionality
- strengthening the walls of blood vessels and reducing cholesterol levels
- activation of blood circulation and normalization of blood pressure
- improved bone health and increased bone density
- improving immunity and overall health of the body
- improved mood and increased energy
There are several types of cardio equipment for home use, which differ in their effect on the body and functionality. Some of them are even suitable for those who are contraindicated from running for health reasons, for example, people with diseases of the joints and cardiovascular system.
The most popular cardio equipment for home are:
- Exercise bike
- Orbitrek (ellipsoid)
- Treadmill
- Stepper
- Rowing machine
Each type has its own characteristics and advantages, which determine the choice of exercise machine for home use.
Increase the effectiveness of your exercise bike workout
Adjust your seat height before you start so that your leg can reach the pedal freely as you move down.
The thigh muscle is tense when the leg goes down and relaxed when it goes up.
If you want to build muscle, use high resistance; if you want to reduce weight, use medium resistance.
Intensity depends on speed:
- light 15 km/h;
- moderate 22-25 km/h;
- high up to 30 km/h.
EXERCISE BIKE
An exercise bike is a type of cardio exercise machine for the home that simulates riding a bicycle. Thanks to its compact design, it is suitable for home use. The main load during training occurs on the lower part of the body: legs, hips, buttocks. The upper part is used minimally, and therefore an exercise bike cannot replace full-fledged training in the gym.
During exercise on an exercise bike, the body is in a sitting position, which minimizes the load on the knees and makes the exercise a suitable option for the elderly and people with significant excess weight. There are horizontal and vertical design options, which differ in size and degree of load on the target muscles. Horizontal ones are recommended as rehabilitation therapy, as they reduce the load on the spine, and vertical ones are excellent exercise machines for losing weight at home and keeping the body in shape.
Pros:
- compact design
- ease of use
- ability to customize workout difficulty
- very affordable price
- suitable for people with significant excess weight (up to 150 kg)
- does not put stress on joints
- suitable for rehabilitation therapy
- works silently
Minuses:
- upper body is not used
- does not replace full-fledged training on a bicycle
- the body quickly adapts to a monotonous load
Which muscles work the most: gluteals, biceps and quadriceps, calves, abs, back muscles.
Efficiency for weight loss: in an hour of training on an exercise bike, you can burn up to 500 kcal if you train at a fast pace or in increased difficulty mode. Regular workouts on a cardio machine for home will help you significantly lose weight, tone your figure and pump up your legs.
Who should buy it: people who are overweight, the elderly, those losing weight, those recovering from an illness, and anyone who does not have the opportunity to go to the gym, but wants to keep their figure in shape.
Feature: this is the best cardio exercise machine with an emphasis on the lower body, as it allows you to efficiently pump up the muscles of the legs and buttocks.
What is a cardio machine
I'll start with the very definition of cardio equipment. This is equipment designed for cardio. If translated literally, it means “heart.” Despite the different specifics of work, they have one thing in common - they are designed for aerobic exercise. Despite the benefits for the cardiovascular and respiratory systems, in modern fitness they are most often used for fat burning and figure correction.
If you look for photos of many gyms, especially the old ones, the cardio zone in them is represented only by elliptical trainers, treadmills and exercise bikes. In more modern clubs you can see up to 6-7 cardio equipment from regular tracks to multi-stations. This significantly expands the arsenal of capabilities and provides a comprehensive load.
ELLIPTICAL TRAINER
An orbitrek or ellipsoid simulates climbing stairs or skiing. The mechanism of movement along an ellipsoid gives the name to a popular cardio exercise machine for home use or the gym. In terms of dimensions, the orbit track design exceeds the size of an exercise bike, but many manufacturers of sports equipment produce compact ellipses for home use.
When training on an orbit track, not only the muscles of the lower body are used, but also the arms, shoulders, and back, which makes the elliptical a more versatile option for training than an exercise bike. Orbitrek puts minimal stress on the knee joints, making it an excellent choice for overweight people.
Interval training on a weight loss machine at home will be an excellent option for serious exercise at home. On the simplest ellipse, you can select the difficulty level, which will allow you to increase the load to avoid muscle addiction. It is believed that the Orbitrek is a cardio simulator that best pumps up the gluteal muscles, which are difficult to work in isolation without involving the muscles of the hips and legs. Using the orbitrek, you can achieve high-quality development of the gluteal muscles, which helps fight cellulite and overall body tone. The ellipsoid also helps to work out the thighs and calf muscles, giving the legs a beautiful shape.
Pros:
- ease of learning
- setting the difficulty level
- acceptable price
- minimal stress on joints
- works well on the buttocks and legs
- works silently.
Minuses:
- range of motion differs from natural running or walking
- the upper body is minimally involved.
Which muscles work the most: gluteals, biceps and quadriceps of the thighs, calves, abs, core muscles, back muscles, muscles of the shoulder girdle and arms.
Efficiency for weight loss: in an hour of training on the orbit track you can burn up to 600 kcal if you train in an increased difficulty mode or in the interval training format. Regular exercise on the elliptical will help you lose weight as quickly as possible, provided you periodically increase the load and follow a diet.
Who should buy: people who are overweight (up to 160 kg), those who want to get into shape, work out the gluteal muscles and give definition to their legs. Orbitrek is universally suitable for both men and women; even children can train on it, since the simulator is as safe as possible and has almost no contraindications.
Feature: This is the best cardio exercise machine for the whole family, as it can be used even by children, provided safety precautions are followed.
How to properly exercise on cardio equipment
The general rules of training on cardio equipment are quite simple; they are significantly inferior to strength exercises in terms of technique. If I highlight the main principles, I will note the following points:
- Consider not a one-time session, but the total cardio time per day. It is better to do 3-4 episodes of 15 minutes each than one half-hour session.
- End the session when the technique of performing movements is disrupted: this indicates severe fatigue.
- Follow the recommendations and safety precautions specified in the instructions.
TREADMILL
The exercise machine is designed for full-fledged running or walking training in order to lose weight or keep the body in shape. The treadmill is considered the most effective option for weight loss compared to other types of cardio equipment for home use, as it burns the largest number of calories during the workout.
During exercise on the treadmill, the whole body works, which turns the machine into a universal option for cardio training in order to stay in shape. Movement on the treadmill is not limited by design features, unlike an exercise bike or orbitrack, which makes home workouts just as effective as full-fledged running workouts outdoors.
Thanks to varying load levels, the treadmill is suitable for most people, regardless of age and weight. Elderly people, heavier people, or patients undergoing rehabilitation therapy can choose a walking mode to increase the load as they get used to it, or use the exercise machine to maintain heart health and normalize blood pressure. Experienced athletes may run at high speed levels to keep their bodies in shape or to prepare for a running event.
Pros:
- best exercise machine for weight loss at home
- setting speed selection and training mode
- a complete replacement for running training during the cold season
- during training the whole body is involved
- suitable for beginners and experienced athletes
Minuses:
- large dimensions (but now models with a folding design are available)
- high price
- noise during operation
- has contraindications for people with heart disease
- puts stress on the joints
Which muscles work the most: biceps and quadriceps of the thighs, gluteal muscles, calf muscles, calf muscles, foot muscles, rectus abdominis, intercostal, iliopsoas muscles, biceps and triceps of the arms.
Effective for weight loss: You can burn more than 600 kcal per hour on a treadmill if you train at an interval or fast pace. In walking mode, you can get rid of 300 kk per hour. Regular exercise on a cardio machine will help you lose weight quickly, especially if you combine it with a diet. The treadmill helps to improve your figure, achieve relief, pump up your buttocks and legs.
Who should buy it: actively losing weight, runners to prepare for races, athletes to stay in shape at home.
Feature: This is the best cardio machine for weight loss, as the workouts on it are comparable to real running workouts.
STEPPER
A compact and functional cardio exercise machine for home use, which has almost no contraindications. The stepper simulates walking or running up the stairs, and therefore is great for losing weight and staying in shape if you don’t have time to workout in the gym. The key feature of a weight loss machine at home is its compactness, which means you can exercise anywhere at any convenient time. Due to its lightness and small dimensions, the cost of the stepper also differs for the better from larger and more complex exercise machines.
On some types of stepper, you can perform exercises with loads for the back and abs. Such models are considered universal not only for losing weight, but also for correcting the figure and keeping the body in shape when it is not possible to fully engage in sports. On the stepper, you can set the load level that matches your physical shape and weight, which will allow you to train more effectively.
There are varieties of such cardio exercise equipment for home with handrails, handles or expanders for greater stability and increased load on different muscle groups. For beginners, it is recommended to choose models with handles that minimize the risk of injury. For experienced users, it is necessary to choose models with expanders to further pump up your arms and back.
Pros:
- compact dimensions
- very low price
- has no contraindications
- effective for weight loss
- helps fight cellulite
- you can adjust the load level.
Minuses:
- cannot be used by people who are overweight (more than 100 kg)
- puts stress on the joints
- most models do not pump up the upper body
- If the exercise technique is incorrect, you can get injured.
Which muscles work the most: gluteal, biceps and quadriceps, calf and calf muscles.
Efficiency for weight loss: in an hour of training on a stepper you can burn up to 350 kcal if you train at an average pace. Regular exercise on the stepper helps to tighten your legs, pump up your buttocks and make your calves more prominent. To ensure you lose weight using a stepper, it is recommended to combine cardio exercises with home fitness.
Who should buy it: all women who want to keep their figure in shape at home and dream of pumping up their buttocks and legs.
Feature: This is the best cardio machine for those on a small budget and if you have limited space at home.
Fourth place - Rowing machine
This is where the mastodon once moved the exercise bike into the background. First of all, due to its simplicity and reliability. Nowadays, a rowing machine is a classic, it’s a style, it’s like a woolen English vest with a green and red check - reliable, practical, but for some reason it has become less familiar to our Belarusian soul. Although believe me, it’s not for nothing that rowing machines have held their niche among sports equipment for over 150 years.
