Cardio equipment for home and gym for all muscle groups

≡ January 25, 2020 Category: Articles

A modern person is limited in movement: he gets to work by transport, takes the elevator to his apartment, and replaces walking with watching videos on the computer. And if you add sedentary, sedentary work to this, then physical inactivity cannot be avoided. As a result, any physical activity causes shortness of breath and dizziness. Cardio simulators that increase endurance and performance are designed to correct the situation. But beginners don’t know which cardio machine to choose for training at home and how cardio on an exercise bike differs from exercise on an orbit track. We will answer the main questions and help you make the right choice.

Features and purpose of cardio equipment

Cardio equipment is designed, first of all, to strengthen the entire body, especially the cardiovascular system. Such loads increase the heart rate, causing blood to circulate faster throughout the body, and accordingly, improve the condition of the cardiovascular system. They also increase the absorption of oxygen, without which oxidative processes in the body cannot take place, especially fat burning. Losing weight is the main reason for purchasing cardio equipment for your home.

In addition to the general strengthening functions of cardio exercises, exercise machines can completely replace running, walking uphill or up stairs, rowing and cycling, providing the necessary exercise for every person, regardless of age, weight and physical fitness. The choice of a suitable simulator will depend on the state of health of both the musculoskeletal system and the systems and organs.

Special programs built into the simulator will help you select the correct load

Sensors for measuring pulse will monitor the load on the heart, thus preventing the cardiac system from being overloaded.
Different programs of cardio equipment can set the required pace and complexity depending on gender, age, weight, providing an individual load without harm to the body.

You can also choose a suitable cardio machine if you have some restrictions in your training. For example, for people with high weight (obesity), problems with the spine or joints of the lower extremities, exercise on a treadmill is not recommended. But exercise machines that load the entire body in a sitting position, without unnecessary pressure on injuries and inflammation, are quite suitable.

When losing weight, any cardio machine for home use can be suitable. It is important to choose the preferred type of training; some people like running, while others like cycling. In both cases, any exercise machine will strengthen the heart and blood vessels, tone all the muscles and burn extra pounds.

How to choose a cardio machine?

Depending on the purpose, all simulators are divided into:

commercial: for gyms;
non-commercial: for office fitness studios;
for home use.

The most durable are commercial simulators, designed for a large flow of people and continuous operation. It is unwise to use such simulators at home due to high energy consumption, dimensions, and complex transportation and installation. Exercise machines for home are more compact and lightweight.

Criterias of choice

Goals, financial capabilities and availability of free space are taken into account.

The focus is on the equipment of the complex: how many functions it has, what muscle groups can be worked with it.
Serviceability of the structure, stability, reliability of fastenings.
Home workouts should be quiet, so look for noise-cancelling devices.
An equally important indicator is the maximum user weight. Exercise machines for home, which are inexpensive, have a low load capacity - up to 100 kg.

General recommendations

There are three ways to buy a trainer:

Teleshop. The most risky method, because the advertised exercises are in fact of little use and, moreover, do not help you lose weight.
Online store. The time it takes to find the right model is significantly reduced, and you don’t need to worry about delivery of the goods. But the assessment based on the photo and the impossibility of preliminary testing of the simulator is a significant disadvantage.
Sporting goods store. Shopping takes a lot of time, but there is an opportunity to evaluate the quality of the product and test it before purchasing. Consultation with the seller will also be useful, but only if you know how to distinguish valuable information from advertising.

Whatever purchasing method you choose, give preference to reputable manufacturers who provide a warranty on the equipment.

Types of cardio equipment

There are several categories of cardio equipment, some provide the load in a horizontal position, while others provide a vertical load:

Treadmills

Cardio equipment for training in the gym and at home. The rotating canvas imitates running at speed or walking uphill, literally standing in one place. Prices vary greatly from manufacturer to manufacturer; this largely depends on the brand, quality and lines (home or professional cardio equipment for the gym).

Elliptical cardio machines (orbitracks)

Orbitracks - designed to perform a load on all muscle groups, simulating skiing. The load is distributed evenly, eliminating impacts that injure the joints and spine that are present when running on a treadmill. There are also different lines of orbitreks. Some manufacturers have included a reverse rotation function, which increases the load on the back of the body during atypical movements.

Spin bikes (speed bikes)

Speed bikes are similar to exercise bikes, some of these types are completely mechanical, on which the resistance is set manually, while others have different programs displayed on monitors and pulse sensors on the handles.

Exercise bikes

Naturally, they simulate riding a bicycle. This load is preferred by many for home workouts. The differences between simulators are huge. The category also includes a type of exercise machine - a bicycle ergometer, reminiscent of a ride on a catamaran. It provides a more gentle load on the spine, unlike upright exercise bikes. Read more about exercise bikes →

Rowing cardio machines

A newer development in the fitness industry, especially loved by the CrossFit trend. They imitate rowing, forcing all muscles to work without exception. Such loads are aimed at developing the upper shoulder girdle, and for many long-term rowing training is simply impossible. In addition, the machine takes up more space, which makes it preferable for the gym.

Steppers

The exercise machines simulate climbing stairs, forcing the muscles of the thighs and buttocks to work. Using different programs can add variety to your workouts, such as the interval training function. Also, switching load and resistance makes it possible to fully load the cardiovascular system depending on individual needs. More about the stepper →

The best cardio equipment for home

Even though you can get some cardio exercise by simply walking or running, the benefits of cardio equipment are invaluable. They are very popular not only because of their placement in gyms, but also due to their capabilities and effect on users.

Our leader rating is based on reviews from real customers. Such models are suitable for use by all categories of people, regardless of their age and gender. Practicing them at home is a pleasure, and positive results will not take long to arrive.

DFC SC-S032

An inexpensive cardio machine is a rotary ministepper. It provides additional expanders to increase the effectiveness of exercise.

Losing weight with this cardio machine is possible regardless of age and initial physical fitness. It works autonomously and can withstand human body weight up to 110 kg. The display shows information about step frequency and energy consumption. You can buy a cardio machine at an average price of 4 thousand rubles.

Pros:

pleasant appearance;
addition in the form of expanders for working the upper body;
minimum sizes;
ease of operation;
correspondence between price and quality.

The only negative is the frequent marriage.

SVENSSON BODY LABS CrossLine BCM

The ideal model of an upright exercise bike for weight loss has curved handles on which cardiac sensors are placed. The pedals have fixing straps for ease of use.

A functional product gives a signal when the permissible load is exceeded. It works autonomously and can support a person’s weight up to 120 kg. There are built-in programs for distance and time, as well as fitness assessment.

The cardio machine accurately measures your heart rate, but it is not recommended to take your hands off the sensors during training, since the system takes a lot of time to calculate due to a break.

Advantages:

floor unevenness compensators;
smooth ride;
absence of noise;
steering wheel height adjustment;
wheels for moving.

Buyers call the hard seat a disadvantage

DFC T2002

A mechanical treadmill often receives positive reviews due to the manufacturer’s approach. DFC produces products with a minimalist design, and this trainer is no exception. It is made in gray and black, there are no unnecessary details, and there are only three buttons on the control panel.

The home cardio machine features a foldable design. At the same time, it is very stable. The projectile weighs about 30 kg, and can withstand the user’s body weight of no more than 110 kg.

Advantages:

small sizes;
several load levels;
correct heart rate readings;
rollers for transportation;
one year warranty.

The disadvantage is that it is not possible to change the angle of inclination.

DFC Challenge E8018

The orbitrek with long handles looks interesting due to the combination of red and black colors in the design. The design is compact and stable.

The elliptical trainer provides a stride length of 30 cm. It has a block loading system. The flywheel weighs exactly 7 kg. The projectile operates autonomously. You can buy a cardio machine for about 20 thousand rubles.

Pros:

load capacity;
information screen;
stepper elements;
durability;
high-quality assembly.

downside - the lack of built-in training programs.

Carbon Fitness E704

An elliptical cardio machine with four handles (a pair of moving handles and a pair with cardio sensors) takes up little space. It can easily be placed in a compact apartment and used without any problems.

The model is equipped with a 5 kg flywheel. The step length here reaches 31 cm. The manufacturer has also provided 23 built-in work programs. The price of the product is 21 thousand rubles. average.

Advantages:

reliability;
Possibility of use by obese people;
strong parts;
no squeaks;
optimal flywheel weight.

The disadvantage is considered to be insufficient step length.

DFC R71061

The rowing machine is suitable for men and women for weight loss, as well as for working out various muscle groups. It has a “+” shape due to the handles that effectively work on the upper body.

The water rowing machine has 12 load levels. It can withstand up to 100 kg of human body weight, and it weighs 25 kg. The design here is foldable, so there are no problems with storage.

Advantages:

high-quality hydraulic elements;
compactness;
durable parts;
user warnings for operation;
long working life.

The disadvantage is the insufficient workload for professionals.

DFC E8602T

The ellipse with an innovative design has 4 handles, due to which it often receives positive reviews. The structure is stable due to floor unevenness compensators. In addition, it will not slip thanks to the rubber pads.

The cardio machine works autonomously. It has a 30cm stride length and a 5kg flywheel. The design can support a person weighing no more than 130 kg.

Pros:

correct heart rate measurements;
fitness assessment;
front flywheel location;
excellent equipment;
levers for working the arm muscles.

The only negative is that without instructions it is difficult to understand the wires.

DFC SC-5901

Oxygen Pro Trac II

Reviews about this model often come due to its simplicity, efficiency and appearance. All users, without exception, like it because it fits into the interior of any room. In addition, the design does not take up much space.

The upright exercise bike is suitable for people weighing up to 150 kg. There is a built-in program - fitness assessment. The load system in this case is magnetic. You can buy a cardio machine for an average of 30 thousand rubles.

Advantages:

transport rollers;
silence when working;
autonomous work;
the material covering the handles is pleasant to the touch;
interesting programs.

The only drawback is the lack of a bottle in the set (it does have a cup holder).

DFC Slim T-SL

A good cardio machine in the form of an electric treadmill has a folding design. In addition to the moving canvas, there is a solid handle on which the control panel is located.

The running cardio machine can support up to 90 kg of human weight. The maximum running speed reaches 8 km per hour.

Pros:

informative display;
folding design;
good engine;
one year warranty;
Possibility of connecting a wireless heart rate sensor.

The downside is the lack of a tilt angle adjuster.

Which cardio machine to choose for home

Determine the type of exercise machine based on your state of health , physical fitness and sports preferences. For example, spinal hernias are a contraindication to running, so you should pay attention to an orbiter or exercise bike.
Pay attention to the ease of assembly , some elliptical trainers have a flimsy design, and manual assembly can change the quality of the design and reduce the lifespan.
The simulator should not be bulky or take up a lot of space. Typically, home workout lines include this factor.
The product must come with a guarantee if you do not want the exercise machine to soon become part of the interior for hanging things.

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.

TOP 6 most popular exercise bikes

1. Upright exercise bike DFC B3.2

2. Recumbent exercise bike DFC B5030 Mars

3. Upright exercise bike Body Sculpture BC-1720G

4. Evo Fitness Spirit Upright Exercise Bike

5. Carbon Fitness U304 Upright Exercise Bike

6. Hasttings DBU40 bicycle ergometer

How to exercise on cardio equipment to lose weight?

Every modern exercise machine has programs for burning fat ; on the monitor you can see the pulse, which is necessary specifically for losing weight. The interval training programs that are included in every simulator are also suitable.
First, you must enter your own weight, gender, age, and set the training time into the program. On a treadmill, you need to set the speed manually, changing your running speed from faster to slower.
The duration of an effective cardio workout should be at least 40 minutes . Maximum lesson time is 60 minutes.
Check your pulse , calculate your own heart rate within 60-80% of your maximum heart rate (220-age).
Eat food 1.5-2 hours before exercise. Do not consume too fatty heavy food before training. Take your next meal within 40 minutes after exercise, preferably with high-protein, low-fat foods.

What are cardio equipment for?

Cardio exercises give a good effect:

tighten weak muscles and enhance relief;
correct the figure;
strengthen the work of the heart muscle and increase its endurance;
make the gait lighter and more graceful;
improve posture;
create conditions for burning calories;
increase the overall endurance of the body;
stop the loss of mineral components in the bones;
strengthen the immune system;
promote saturation of cells with oxygen and improve blood circulation;
prevent respiratory tract diseases.

When choosing an aerobic exercise machine, give preference to well-known brands. Such devices are of high build quality and are serviced in the best service centers.

Don't forget that movement is life. Doctors recommend walking 5–6 km daily, which is equal to a two-hour walk at an average pace. But walking is the safest form of exercise. Improperly performing movements on cardio equipment can harm your joints and ligaments. Follow the exercise technique, control the degree of fatigue and monitor your well-being!

Reviews of cardio equipment

Another criterion for choosing a suitable cardio simulator is customer reviews.

Irina:

I work out at home on a treadmill. At first I just ran in the morning before work, but after the first workout I got a terrible cold. I was treated for a long time, the desire to study completely disappeared. But I finally decided to buy a cardio machine. Now I run in the morning before work, plus I watch the news and useful programs. Convenient, no need to depend on the weather.

Albina:

I preferred the stepper because it takes up little space and is convenient to store. Due to office, sedentary work, there is no time for physical activity. But then they clock up kilometers on the stepper. Even now my husband is getting involved...

Svetlana:

I decided to buy an exercise bike. And he didn't disappoint. Helps maintain a normal figure. It is important that it is interesting to study. Plus, you can watch any series and movies, and not just lie on the couch.

Cardio training program in the gym for a week

Exercise bike or bicycle ergometer

An excellent way to do cardio in the gym for those people who suffer from excess weight, pain in the knee joints and spine.
Such machines will provide an effective fat-burning workout without performing a shock load. Taking into account your age and weight, the simulator will determine your heart rate zones. In this case, the training should take place in the fat burning zone or aerobic mode.

First level

Day 1. Interval load mode - 30 minutes. Before using the simulator, set your personal parameters - gender, age, weight. Heart rate sensors will read and monitor your heart rate to ensure proper exercise.
Day 2: Pedal at a constant pace for 30 minutes. Maintain a constant fast pace in the heart rate zone, not exceeding the upper acceptable limit.
Day 3. Resistance pedaling – 40 minutes. Perform slow rotations with force.

Advanced level

Day 1. Interval exercise in the heart rate zone for fat burning – 45-60 minutes.
Day 2. Load with resistance at a constant pace - 45-60 minutes.
Day 3. Pedaling with resistance at a constant pace with a pulse not exceeding the upper limit of the heart rate zone.

Read more about training on an exercise bike →

Treadmill

The most popular and no less effective way to lose weight. You can only train on a treadmill if you have a healthy musculoskeletal system.

Problems with the spine and joints are contraindications for running; in this case, you can practice walking at an incline. Speed modes on the track are changed manually.

First level

Day 1

Walking 5 km/h – 5 minutes.
Walking at an incline of 7% (5 km/h) - 5 minutes.

Alternate the bends, performing 4-5 circles.

Day 2

Warm up 5 minutes – walk 5 km/h.

Running at a speed of 8 km/h – 2 minutes.
Walking 5 km/h – 2 minutes.

Perform 10 cycles.

Day 3

Walking 5-6 km/h at an incline of 10% for 50-60 minutes.

Advanced level

Day 1

Walking 5 km/h to warm up – 5 minutes.
Jogging at a speed of 7 km/h – 5 minutes.
Walking 5 km/h – 2 minutes.
Running 8 km/h – 5 minutes.
Walking 5 km/h – 2 minutes.
Running 9 km/h – 5 minutes.
Walking 5 km/h – 2 minutes.
Jogging at a speed of 8 km/h – 5 minutes.
Walking 5 km/h – 2 minutes.
Running 7 km/h – 5 minutes.
Walking 5 km/h – 2 minutes.

Day 2

Warm up - walking 5 km/h for 5 minutes.

Running 9-10 km/h – 4 minutes.
Walking 6 km/h – 1 minute.

Perform 8-10 cycles.

Day 3

Warm-up – 5-7 minutes.

Running 10 km/h – 5 minutes.
Walking at an incline of 10% at a speed of 7 km/h – 5 minutes.

Perform 5-6 cycles.

Stepper

With the help of a stepper you can not only lose weight, but what is important for girls, work out the gluteal muscles if you walk with emphasis on your forearms. Alternate walking up the steps vertically and with an incline:

in the first case, perform acceleration,
and when bending, set a strong resistance, at which the heels will literally “push” the steps.

Day 1

Perform the workout at the same pace, without exceeding the upper limit of your heart rate - 40-50 minutes.

Day 2

Walk with resistance on your forearms for 40-50 minutes.

Day 3

Interval load mode with setting personal parameters:

Walking at a fast pace is performed while standing.
Perform resistance with a load on your forearms.

Training duration is 50-60 minutes.

Orbitrek

By simulating skiing, the elliptical trainer will engage not only the leg muscles, but also the shoulder girdle and torso. This is also a safe and effective method of non-impact loading, which allows you to train at any age and with any body weight.

Day 1

Interval mode, taking into account individual parameters set in the simulator program - 45-60 minutes.

Day 2

Rotate the pedals in the opposite direction, without exceeding the upper limit of the heart rate - 40-60 minutes.

Day 3

Pedal rotation in the zone 120-160 beats/min – 4 minutes.
Jump rope - 1 minute.

Perform 8-10 cycles.

How to make the right choice of cardio equipment for your home[edit | edit code]

Among the many simulators, it is not entirely easy to choose the one that suits all your needs. Especially if you want the cardio machine to fit well into the design of the overall interior, not be very expensive and made of high-quality material.

Company manufacturer

In the case of quality, you need to prefer equipment from leading manufacturers. Today, the most popular brands of sports equipment are HouseFit, Matrix, Torneo and HorizonFitness. The sports equipment of these companies is the main attribute of the most famous sports complexes. They are made of high quality material and are very practical to use.

Maximum user weight

In many cases, when choosing a simulator, you need to focus on your needs and physical parameters. A person weighing 100 kg or more

, it is highly undesirable to purchase the lowest cost cardio equipment. The heavy weight of the user will accelerate the wear of not very high-quality equipment. In such cases, the budget suffers and your mood worsens.

There is also no need to buy the most expensive copy. This price is due to the material and electronic equipment. The main factors to consider when purchasing a cardio machine for your home are the maximum user weight and motor power. These data are indicated in the characteristics of each simulator.

For those who weigh no more than 80 kg

If you want to buy a cardio machine just to maintain your health, the cheapest equipment will do just fine.

Purchase terms.

A mandatory condition for purchasing a cardio machine is the availability of a warranty period.

Quiet operation.

The most important indicator for home exercise equipment.

For what purpose do you need a simulator[edit | edit code]

For figure correction

a regular stepper won't be very useful. But this nuance can be corrected by adding gymnastics for the lower body to the training program. The leg program should include three exercises, of which the first is complex (squats or lunges), and two more are specifically for the buttocks and thighs. You need to do it before training on the stepper.

In general, to correct your figure you need a cardio machine that simulates running or cycling. Training on an elliptical or an exercise bike is quite enough even for those with critical dimensions. The main thing is to work hard and competently. Training should be cyclical and must be performed with complete dedication.

In the first days of training on a cardio machine, you do not need to try to do more than the required amount (10-15 minutes is enough and gradually increase to 60 minutes). When training every other day, you don’t need to include strength exercises or light running on your “free” days. Such “supplements” will help you lose excess weight. However, this loss will adversely affect both the body and the figure.

With excessive aerobic exercise

In addition to fat, a person also loses muscle mass. This happens because the body, exhausted by aerobics, begins to absorb muscle tissue. Fat, of course, is also eliminated, but more muscle tissue is lost. It cannot be any other way: this is provided for by human nature.

If your goal is to develop high endurance

and increasing lung power, you also need a treadmill, exercise bike, or elliptical. For those who don’t like running, but are determined to race walk, you can simply purchase a stepper. This machine will not help correct your legs. In this case, you need to perform squat jumps, then squats, and then walk on a stepper. Each approach should be performed to failure. Such training is not inferior in effectiveness to training on “serious” simulators, but it is completely uncomfortable.

What is cardio training and what loads must be included in it?

Any physical activity can be divided into two categories, namely aerobic (cardio) and anaerobic. The division is not always clear-cut, but in general, cardio refers to long-term, low- to moderate-intensity exercise, and anaerobic exercise refers to short, heavy-intensity exercise.

The main feature of cardio is that the main source of energy is oxygen, which enters the blood from the lungs, while short-term heavy exercise consumes ATP, which is restored by creatine from the muscles.

Aerobic training can refer to completely different types of exercise. First of all, these are standard activities like running, walking, cycling and using some exercise equipment. For beginners, such exercises will be enough to set the body up for subsequent fat burning, since doing cardio speeds up metabolism and also consumes a significant amount of energy.

Cardio can be roughly understood as a series of heavier exercises performed without stopping, which also allows you to keep your heart rate high. For example, circuit training with free weights accelerates fat burning. Despite the fact that each such movement individually cannot be called cardio, the overall complex is a kind of hybrid used for the same purposes as aerobics.

Important! Cardio is also notable for the fact that it simultaneously allows you to train the heart muscle, hence the name. Exercises of this type also help increase lung capacity.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks