In the modern city of great popularityuse cardio for home. Reviews of their owners are always positive, provided that the right approach to choosing not so cheap sports equipment. In order for the lessons to be of use, you should carefully consider what type of simulator is right for you.
Why you need home fitness equipment
The main effect of training on cardio -a large load on different muscle groups, which contributes to their overall strengthening and burning of excess fats. At the same time, the heart and the respiratory system are active. The athlete becomes more enduring.
Before any exercise, you needbe sure to get on cardio. Athletes' comments on this issue say that this approach to training significantly increases their effectiveness: muscles become more flexible and elastic, energy costs increase several times, excess weight goes faster.
And after class it is also recommended to pump your heart a little on the same simulator. Muscles rest a little, but their tone and pace of work will not fall.
A few other functions are performed by cardiovascular equipmentfor home. How to choose them, professionals know. They recommend paying attention to the purpose with which this acquisition is made. For home training only on the 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 lovers to practice in their apartmenttreadmills - the main cardio for home. The responses of their owners are unambiguous: running helps maintain the whole body in tone and burn extra pounds. In this case, there is no need to endure all the vagaries of nature.
Choosing a treadmill, you need to consider severalfactors. To begin with, it is worth remembering that budget options are not at all suitable for quality training. Spinning the canvas with your own muscles, you can only get injured. All the load goes wrong, and the effect of such a session can not wait.
Cheap simulators on the electric drive have poor stability. They creak and sway. During the lesson, it increases the likelihood of falling over and hurting.
It is better to choose directly in the store you likecardiovascular equipment. A photo on the Internet does not always tell how it suits you. First, go to the track itself, try it, whether it is convenient for you, whether the height of the rails, the length of the cloth, is adequate.
There is no point in chasing after a lot ofprograms and sensors. They only raise the cost of the product. For quality training, a simple heart rate monitor is enough, which can be purchased separately in any sports shop.
What you should pay attention to is the levels of inclination of the canvas and the range of speeds. Although for beginners, their diversity is not very important.
Exercise bikes
Widely popular cardiovascular machines for home aschoose which, also 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 high-quality training programs, depending on the objectives of the lesson.
On exercise bikes, most of the load is obtainedlegs from foot to hips. At the same time, arms and back practically do not participate in training. This type of simulator is suitable for women, because they pay more attention to working out the lower body.
To maximize the unloading of the back and shoulder girdle, you can purchase a simulator with a high seat. On it, classes are focused exclusively on the legs: the ankle and hips.
Orbitreki
In recent years, increasingly popular forHome training conditions are enjoyed by an elliptical cardiovascular machine. It is not only more compact, which allows it to be installed even in a small apartment, but also very effective.
Almost all groups work on orbitrekmuscles: arms and legs are synchronized in natural movements, imitating the famous Swedish walking. During such workouts, more energy is expended, and subcutaneous fat deposits burn more quickly.
In addition, on the simulator, the legs do not detach from the surface, and all the time they move with it. There are no traumatic joints 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 are made of cardiovascular equipment. Photos do not always show how durable they are, so it’s better to find an opportunity to carefully inspect a future purchase.
In the elite models, extra sensors and programs are often installed. They will only interfere with an inexperienced athlete, and an experienced and without sensors can monitor the effectiveness of the training.
Rowing machines
Rowing imitation is a special cardiovascular machine.Reviews of its use say that it is not suitable for women, but it is a great option for men. The whole point lies in the features of its use. He trains primarily the chest and shoulder muscles, giving a relatively low load on the legs. For women, this type of training is rarely suitable.
Due to low weight lossrowing machine is almost not popular. For his house, only specific athletes buy it, for whom it is important to maintain these particular muscle groups in a constant tone.
By design, it is simple, but takesrelatively much space with relatively low effectiveness of training. These simulators are rarely equipped with additional electronics, sensors and performance-enhancing features.
Steppers
Разнообразные степперы – довольно интересные modern cardiovascular machines for the home. Feedback from those who use them is always positive. It is a cross between an exercise bike, an orbiter and a conventional staircase in the stairwell. The principle of employment is simple - with a certain load, you need to step on the pedals, which run in a vertical plane.
In this part of the weight of the body can be transferred to the hands,sticking to the railing, located on both sides of the simulator. These are great exercises for pumping the muscles of the thigh and buttocks. In this exercise are held with a minimum of traumatic factors.
It is noticeable that in the budget version you can buycompact mini-cardiovascular machine. Of course, it does not give such a range of loads, but it takes up very little space in the apartment. Such a device will be a great helper in between the big workouts.
Jump rope
One of the most ancient, but also the most effective cardiovascular machines is the jump rope.
There are, however, some limitations inusing it in a city apartment: chandeliers and furniture do not always allow you to jump. But in the yard or on the landing it can be done at almost any time.
In sports shops today are sold not onlysimple, known to us from childhood skipping rope, but weighted, and with counters of the number of jumps. This brings training to a higher professional level.
Trampoline
Few will record a trampoline in the best cardiovascular machines.Nevertheless, it is great for fat burning workouts. During the jumps, the lungs and the heart are actively working, while the load on the legs and hands is minimal, and the spine practically does not suffer from landing on a soft springy surface.
A few minutes of trampoline jumps replace the same amount of intense running on a track or orbitrek.
The advantages of this simple simulator should be attributed toits relatively low cost, and compact storage. To keep your body in good shape, it is not at all necessary to chase after expensive exercise equipment. In addition, classes on the trampoline give a charge of fun and positive for a long time.
Trampolines have virtually no contraindications and like all family members, because this is an excellent reason to plunge into childhood again.
Technique proper training
It happens that, buying, people still do not knowhow to use cardio for home. Reviews say that many of them did not get the result they expected. And all because either the wrong trainer was chosen, or they don’t know how to do it.
The first is to evaluate their own strength andcontraindications to classes. People with sore joints of the knees and the spine is not recommended to stand on the treadmill. Women do not make sense to sit on the rowing machine. When a sick ankle exercise bikes are contraindicated.
If the device is selected correctly, it is worthremember about the technology classes. Burning excess weight occurs when combining aerobic and anaerobic exercises. Simply put, it is necessary to alternate fast running and walking, intensive exercises with low resistance and a few minutes with maximum effort.
For example, it is recommended to ride an exercise bike for about 5 minutes at high speed and 2-3 minutes with maximum resistance.
To notice the obvious result, the duration of the workout should be at least 30 minutes. An ideal session is considered from 45 minutes to an hour.
Doubtful exercise equipment
On the Internet and on TV constantly advertise new items that without much effort on your part almost a week will make you a perfect body.
From the point of view of sports is impossible.No cardiovascular twister or similar can not in a week or two to pump up muscles to a relief state. This is the result of exhausting work for several months in a row. Therefore, paying attention to the new simulators, think ten times, and is it true that they are better than the classic jump rope or exercise bike?
