Picture of people doing cardio training on treadmill in gym

Losing Weight At Home: How to Choose the Right Cardio Equipment

Worried about the health and beauty of your body but not enough time for the gym? Study at home! It is enough to buy good cardio equipment. Choosing the right cardio equipment for weight loss is in the article.

The Benefits of Cardiovascular Equipment

Cardio equipment has many benefits for the beauty and health of your body. In addition to losing weight, they help:

  • Improve the respiratory and cardiovascular systems;
  • Speed up metabolism;
  • Reduce the level of “bad” cholesterol;
  • Strengthen bone tissue;
  • Develop endurance, coordination, flexibility;
  • Normalize hormones;
  • Improve the condition of the skin;
  • Prevent atherosclerosis, hypertension and diabetes mellitus;
  • Improve body tone;
  • Improve immunity;
  • Fight stress;
  • Normalize sleep.

Benefits of Cardiovascular Equipment

Why Buy a Cardiovascular Machine? You can just do bodyweight exercises or train outdoors. Let’s tell you the main advantages of cardiovascular equipment.

  1. Off-Season Training 

Cardio training is not affected by the weather. Outdoor workouts are often thwarted by rain, snow, dampness, and heat. Such weather conditions are uncomfortable for playing sports and carry the risk of disease.

  1. Stepping Accessibility 

Not all athletes live near a park, gym, or stadium. Driving to your training location can reduce your motivation. When how to work out with a cardiovascular machine, you can at any convenient time without leaving your home.

  1. Safety

Cushioning and proper biomechanics reduce the risk of injury during exercise. This creates a safer environment for the athlete’s joints and ligaments than outdoor activities.

  1. Wide Functionality 

The cardio trainer allows you to select a training program, resistance level, angle of inclination of the pedals/treadmill and customize an individual plan. All of this increases the effectiveness and enjoyment of the exercise.

Cons of Cardio Equipment

There are several disadvantages to exercising with cardiovascular equipment. Among them, a small increase in muscle mass is distinguished. Cardio load is not enough to actively work out the muscles. Without strength training, muscle volume will not increase.

Also, cardiovascular equipment affects the joints, heart, blood vessels and ligaments. Without exercise, proper footwear, and a balanced load, exercise can cause injury or complications.

Contraindications to Training with Cardiovascular Equipment

There are contraindications for training with cardiovascular equipment. We advise you to consult a doctor before exercising. So you will not harm your health, and you will be sure of a positive result. Let’s tell you more about the contraindications for each type of cardiovascular equipment.

Contraindications to Treadmills

 

Contraindications to treadmill training include:

  • Joint diseases;
  • Spine diseases;
  • Some chronic diseases of the cardiovascular system;
  • Circulatory problems;
  • Tachycardia and Bradycardia;
  • Infection and inflammation;
  • Intoxication of the body.

Contraindications to Exercise Bikes

Contraindications to training with exercise bikes are:

  • Diseases of the musculoskeletal system;
  • Respiratory system diseases;
  • Diseases of the cardiovascular system;
  • Infections and inflammations;
  • Elevated temperature;
  • Muscle/joint pain;
  • Trauma;
  • The first three months after childbirth.

Contraindications to Elliptical Trainers

Contraindications to training with ellipses include:

  • Hypertension;
  • Tachycardia;
  • Attacks of cardiac asthma;
  • Heart failure;
  • Thrombophlebitis;
  • Angina pectoris;
  • Oncology;
  • Diabetes;
  • Acute infection;

Contraindications to Rowing Machines

Contraindications to training with rowing machines include:

  • Diseases of the cardiovascular system;
  • Disco genic sciatica;
  • Diseases of the musculoskeletal system;
  • Infections and inflammations;
  • Elevated temperature;
  • Respiratory system diseases;
  • Trauma;
  • Diseases of internal organs;

Contraindications to Steppers

Contraindications to training with a stepper include:

  • Pregnancy (2-3 trimester);
  • Arterial hypertension 3 degrees;
  • Infection or inflammation;
  • Joint diseases;
  • Elevated temperature;
  • Diabetes mellitus in the stage of decompensation;
  • Injuries to the limbs or spine;
  • Serious heart, kidney, or liver disease.

How to Choose a Cardiovascular Weight Loss Machine

Each cardio equipment has its characteristics, from the footprint to the noise level. Find out more about choosing the right cardio equipment later in the article.

Exercise Bike

An exercise bike is one of the most popular exercise machines. Exercises with it are suitable for athletes with any level of physical fitness: from beginners to professional athletes.

Pros: compactness, ease of use, safety, a large number of programs and resistance levels.

Cons: limited exercise (in many models, only the lower body works), burn calories slowly.

Effective for weight loss: The exercise bike helps you burn from 250 to 800 kcal/hour, depending on the intensity. The average value is 350 kcal/hour.

Treadmill

The treadmill is considered one of the most effective cardiovascular weight loss machines. In addition, the treadmill has many health and beauty benefits for athletes.

Pros: Reduced shock loading, ease of use, many programs, and tilt angles.

Cons: large weight and size, injury risk, limited load (in many models, only the lower body works).

Efficiency for weight loss: walking burns 200-300 kcal/hour, light jogging – 400-500 kcal/hour, intensive running – 600-800 kcal/hour.

Elliptical Trainer

The elliptical trainer is a fluid, safe and full-body workout. Therefore, the orbitrek is the best option for recovering from injuries/surgeries, developing balance and coordination.

Pros: safety, correct biomechanics, whole body works, easy to use, does not require strong concentration, pedals move back and forth.

Cons: gentle load, slow weight loss, large size.

Slimming efficacy: little resistance burn calories slowly. The average value is 389 kcal in 45 minutes.

Stepper

Stepper is compact cardio equipment that simulates climbing stairs. The equipment is compact so that you can exercise at home and in the office.

Pros: compact, budget, easy maintenance, easy to use, portable.

Cons: high load on the hip joint, repetitive exercises, slow weight loss, limited load (in many models, only the lower body works).

Efficiency for weight loss: 300 kcal/hour can be burned per hour of intense training.

Rowing Machine

The rowing machine is considered the most effective cardiovascular weight loss machine. He uses the whole body during training, creates an intense load, and combines cardio and strength exercises.

Pros: load on the whole body (level of muscle activation 85%), intensity, safety for joints and ligaments, portable work without power supply, simple mechanics of movements.

Cons: large dimensions, monotonous exercises, noise (in water and air models).

Efficiency for weight loss: in 10-20 minutes at a slow pace, you can burn 220-330 kcal, with a moderate one – 320-470 kcal, with an intensive one – 540-800 kcal.

About Zahid Shaukat

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