Which exercise machine is best for home use? Advantages and disadvantages of home exercise equipment

Premium segment exercise equipment

First of all, pay attention to the premium training line. A characteristic difference between such simulators is that they are produced in-house; components for them are not purchased from third-party manufacturers. A full-time engineering staff is working to improve the models, and many developments are patented.

The main goal that premium manufacturers adhere to is guaranteed safety. The reliability of premium equipment is also at a high level. The simulator will serve you reliably for 8-10 years, even with regular use.

There are two main segments into which all sports equipment is divided:

• Cardio load.
• Power load.

The line of cardio equipment includes: treadmill, elliptical cross trainer, stepper, exercise bike, manual ergometer, climber, rider and rowing machine.

Cardio equipment is designed to train the cardiovascular system, strengthen ligaments, and develop the respiratory system. Cardio exercises are useful for exercisers of all age categories.

1. Strengthening the heart muscle and blood vessels increases immunity against colds and viral diseases.
2. By increasing the volume of the lungs, our body more actively saturates the blood with oxygen. The person becomes more active and cheerful.
3. Cardio training has a beneficial effect on the breakdown of subcutaneous fat.

Cardio equipment differs from each other in the degree of load on the body. When choosing, you need to clearly know their functional orientation.

Treadmill

Designed to simulate walking and running. Modern models are equipped with computer monitors that allow you to customize training modes, belt speed, and incline. Helps monitor your heart rate, calories burned and distance.

The student has the opportunity to program workouts to suit individual needs. Some models have a canvas function that allows you to simulate running on various terrain.

Pros and cons of a treadmill

Pros:

• Helps you lose excess weight.
• Has a beneficial effect on the functioning of the cardiovascular system and lungs.
• Develops the muscles of the legs and buttocks.
• Cardio theaters from premium manufacturers allow you to automatically configure the necessary exercise modes and program full-fledged training complexes.

Minuses:

• High load on the knee joints.
• Contraindicated for persons with chronic diseases of the cardiovascular system.
• The running technique is partially impaired, which must be carefully monitored.
• There is a risk of falling.

When running on a treadmill, it is important to use your arms actively, as you would when running outside, and not hold onto the handrails.

Which exercise machine is best for weight loss?

The problem of choosing sports equipment often becomes a stumbling block for those who first decided to take up physical exercises in order to get their figure in order. And in this article we will try to find out all the possible advantages and disadvantages of the most popular home exercise equipment.

Why homemade? The modern pace of life leaves little time for outdoor exercise or going to the gym. Today, people spend at least 9 hours at work (including lunch breaks); in megacities, they have to spend another hour and a half on the way to work/home.

Opportunities to run or ride a bike are not always available, especially in densely populated cities. Weight loss machines are available in fitness clubs and gyms, but those who live within walking distance of these establishments can be considered lucky. Otherwise, you will also have to spend at least half an hour on the way there and back. But there are also a lot of household chores...

It turns out that the easiest way to practice is at home. And here the question comes to the fore, which exercise machines are the most effective for losing weight.

Many people want to hear a direct and unambiguous answer, which in general is not true, because when choosing sports equipment one should be guided by many factors, from cost to contraindications of a particular home exercise machine.

That is why the answer to the question of which exercise machines to exercise in order to lose weight will be detailed. But before we begin a detailed description of exercise equipment, their pros and cons, here are the general rules for using home sports equipment:

• the main principle is to train without long breaks, 3-4 times/week, the duration of training should be set at a minimum of 45 minutes, preferably twice as long;
• do not expect a noticeable effect tomorrow: even if you know which exercise machine you can use to lose weight faster, tangible results will appear no earlier than in a month;
• An important rule for middle-aged and older people is to ensure that the body does not become dehydrated; if necessary, drink water directly during training;
• try to conduct classes while breathing as deeply as possible - with a lack of oxygen, fat burning, like all energy processes in cells, occurs more slowly;
• if your goal is to lose weight, you should abandon weight training equipment in favor of cardio equipment;
• do not overuse excessive loads, especially at the initial stage of familiarization with the simulator; remember: training programs are selected strictly individually, it is advisable to coordinate them with a doctor.

Training is training, but you shouldn’t forget about a balanced diet: you have the opportunity to count both the calories spent during training and those received with food. An excellent result would be a loss of 1-3 kg/month. Less is bad, more is also bad.

Exercise bike

Simulates riding a bicycle. There are two types of exercise bikes. In one case, the pedals are located vertically in relation to the person (as on a regular bicycle); there is also a type of recombined exercise machine, the pedals of which are located under the steering wheel, which allows the user to train almost horizontally. Which minimizes the load on your back.

Pros and cons of an exercise bike

Pros:

• Ideal for people with painful joints.
• Indispensable for people undergoing rehabilitation after injuries.
• During exercise on a horizontal bicycle ergometer, there is practically no load on the spine.

Minuses:

• The need to replace consumables (drive belts and pads).
• The fat burning process is much slower than on a treadmill.

Note! Information on where and how best to install a simulator in a private home can be found on the website https://dachadesign.ru

The best exercise equipment for girls[edit | edit code]

For a man, going to the gym is about building muscle volume; for a woman, it’s about losing weight, toning muscles, and giving a rounder, more appetizing shape. Of course, all of them (tasks) are solved in the same place - the gym, but only with the help of different exercise equipment.

If there is no competent specialist in the gym, in particular a female instructor, then the question of where to go and what to do with your muscles becomes quite non-trivial.

Problem areas

Before getting to the point, i.e. to the women's exercise equipment in the men's room, let's talk about the work-problem areas of almost any representative of the fairer sex. Such correction zones include:

• arms (biceps + triceps, 1);
• neckline line (chest, 2);
• abdominal muscles (3);
• fifth point (butt) - back thigh and buttocks (4).

Every girl wants to see these areas like this:

• arms – fit and muscular;
• bust – high, magnificent;
• tummy - flat;
• the butt is round and elastic.

Elliptical Crosstrainer

“Ellipse” is a revolutionary symbiosis of a treadmill and an exercise bike. Training on it is similar to skiing.

The main feature of this type of cardio equipment is the gentle load on the joints, while large muscle groups are fully included in the process, which helps not only their high-quality training, but also the burning of a large number of calories with minimal stress on the body.

Pros and cons of an elliptical crosstrainer

Pros:

• Promotes weight loss.
• The load on the joints is relieved, which is extremely important for overweight people.
• All muscle groups are included in the work.

Minuses:

• The “ellipse” does not have any significant disadvantages, but for correct training on it, good coordination is required to avoid disruption of work technique.

Stepper

A favorite exercise machine for the fair sex. Low-impact aerobic exercise allows you to work out the muscles of the thighs and buttocks as efficiently as possible to give them elasticity and shape.

The simulator simulates climbing stairs. It also has several operating modes, allowing you to vary the intensity of training in anaerobic mode (degree of pressure and range of motion).

Training on a stepper completely repeats the movement up an escalator moving down.

Pros and cons of a stepper

Pros:

• Isolates the work of the back muscles.
• Qualitatively helps in the development of the muscles of the thighs and buttocks.
• Minimum dynamics, therefore, load on the heart and blood vessels.

Minuses:

• Includes a limited number of muscles.

Abdominal exercise equipment[edit | edit code]

Abdominal exercise machines
The following exercise machines will help you get a flat tummy and get rid of your sides.

Straight crunch machine[edit | edit code]

Aimed at working the largest abdominal muscle, the rectus abdominis. Allows you to perfectly load the entire abdominal region. An analogue of this simulator, a regular inclined bench (Roman chair) and weights in the hands.

Hyperextension machine[edit | edit code]

A machine that allows you to perform two exercises: hyperextension - to strengthen the back muscles and lateral twists - to work the oblique abdominal muscles (removing the sides, reducing the waist).

Exercise machines for abdominal muscles

Rider

This simulator simulates horse riding. Only movements are carried out due to the work of the athlete’s legs and arms. The ability to adjust the weights allows you to vary the load.

An excellent solution for overweight people, thanks to the soft load on the joint apparatus and a wide range of motion of the whole body.

Pros and cons of the rider

Pros:

• Small in size.
• If the technique is followed correctly, it involves several muscle groups.

Minuses:

• The job requires good coordination and strong core muscles.
• The training process is quite mediocre and can quickly become boring.

Power

Leg flexion and extension machine

Often these two movements are combined in one simulator. Leg bending helps pump the back of the thigh (femoral biceps), and extension – the front (quadriceps). There is little point in doing exercises on this machine if your legs are not developed enough. You can develop your legs well with barbell squats and leg presses.

Leg press machine

The leg press machine perfectly develops the entire surface of the thighs and gluteal muscles. Depending on the placement of the feet on the platform, the emphasis will shift to certain muscles. You cannot install such a simulator at home, just like the previous one, since they are quite bulky.

Hackenschmidt trainer

This is also an interesting leg trainer, and, unfortunately, it can not be found in every gym. This machine works great on the quadriceps.

Rowing machine

An indispensable thing in training athletes of various disciplines. By simulating rowing, it promotes super-intensive load on all muscle groups.

The versatility of rowing lies in the simultaneous training of both the respiratory and cardiovascular systems, as well as muscles, joints and ligaments. Has huge potential for burning extra calories. But, it has a number of limitations for those involved with various disorders of the musculoskeletal system and heart.

Pros and cons of a rowing machine

Pros:

• Includes absolutely all muscle groups in the work.
• At the same time it is both an aerobic and cardio exercise machine.
• Develops coordination of movements.
• Increases strength and endurance.
• Indispensable for both amateurs and professional athletes.

Minuses:

• High probability of replacing moving components of the simulator.
• Contraindicated for persons with heart problems.
• Contraindicated for people with back pain.

Exercise machine for losing weight at home: which one is better?

All types of cardio equipment allow the use of different exercises and programs; during training you do not need to focus on what movement to perform, which allows you to combine work on the apparatus with watching TV or listening to music.

Before choosing the best exercise machine for weight loss at home, first finalize your priorities. For some, the main problem is being overweight, others are simply afraid of the appearance of cellulite on the thighs, and still others want to tighten their buttocks. There are three categories of exercise equipment used at home: strength, cardio and compact training equipment. And if the former are usually used by athletes, and the third are not able to provide the proper level of targeted physical activity, then cardio equipment belongs to the category of equipment that is perfectly adapted for the mass consumer and enjoys corresponding popularity.

So, we list the most effective exercise machines for weight loss:

• ellipsoid (orbitrek);
• treadmill;
• exercise bike;
• rowing machine;
• stepper

No matter what physical activity you engage in, unless you work hard (but also don’t slack off), fat cells begin to be used by the body as the main source of energy only after 30-45 minutes. Those who exercise on cardio equipment and want to lose weight should definitely take this into account.

Let's take a closer look at each of these shells.

Treadmill

This home exercise machine for weight loss can replace walking and jogging, but in walking mode, be prepared for the fact that the number of calories burned will be relatively small. Including running in your training program (usually in the initial or final stages) for at least 10 minutes will dramatically increase the effectiveness of this simulator. An even more significant effect will be achieved by wearing a warm tracksuit, thermal underwear, or wrapping problem areas with film, but this must be done with caution and be sure to consume water during exercise in order to prevent dehydration, which can lead to serious stress on the cardiovascular system.

Advantages of a treadmill:

• the ability to adjust the speed of the web;
• increasing the load by raising the track at a small angle;
• with moderate exercise – strengthening of the cardiovascular system.

Flaws:

• takes up a lot of space;
• heavy (it may be difficult to move to another place);
• noisy;
• are expensive (from $150 to $2000 and above).

Contraindications: lung diseases (asthma, tuberculosis), musculoskeletal system, joint problems (especially knees), varicose veins.

Exercise bike

Many women are convinced that this is the most effective weight loss exercise machine for home. From the point of view of the number of calories burned per unit of time, this statement can be called controversial (see the table at the end of the article). However, overall, this is a really good cardio machine that distributes the level of load fairly evenly across most muscle groups.

Advantages:

• possibility of adjusting the degree of load;
• relatively compact dimensions;
• the ability to adjust the seat height;
• excellent anaerobic characteristics.

Flaws:

• heavy;
• is expensive (models with magnetic drive - from $200);
• To effectively burn calories, you need to exercise for at least an hour.
• insufficient load on the muscles of the shoulder girdle.

Contraindications:

Problems with the spine (osteochondrosis, curvature, intervertebral hernia), serious diseases of the cardiovascular system and lungs.

If you are in doubt which exercise machine is more effective for losing weight, the exercise bike is far from a leader in this regard, but it is not an outsider either.

Ellipsoid

The claim that this is the most effective exercise machine for weight loss is not without foundation. From the point of view of the number of calories burned, this is not an absolute leader, but taking into account all possible factors, the Orbitrek can really be called the most successful cardio exercise machine.

Advantages:

• almost all muscle groups of the body are involved, including the shoulder girdle;
• combines the capabilities of an exercise bike, treadmill and stepper;
• training on it is not boring;
• allows you to burn a sufficient amount of fat deposits.

Flaws:

• takes up a lot of space;
• expensive (models with an electromagnetic drive start at $400).

Contraindications

Those who have diseases of the respiratory/cardiovascular systems should not actively use the orbitrek; use caution if you have diabetes.

elliptical training program

If you haven’t yet decided which exercise machines you should use to lose weight, know that in terms of popularity, the Orbitrack, according to surveys, is significantly ahead of other cardio equipment.

Stepper

If you ask an athlete which exercise machine is best for weight loss at home, he will definitely mention a stepper among the first. It actually burns quite a lot of calories because it simulates walking up stairs. It is clear that it will not be popular with older people. You shouldn’t expect any miracles from it in terms of strengthening the muscles of the upper half of the body.

Useful to know: exercise program on a stepper for weight loss

Advantages:

• small size, light weight;
• affordable price;
• the ability to effectively burn calories.

Flaws:

• no handles to maintain balance;
• inability to program the simulator;
• monotony of training;
• The load on the stepper falls only on the legs.

Contraindications: pathologies of the spine, arterial hypertension, pregnancy, diseases of the heart, kidneys, lungs, liver.

As you can see, this exercise machine for losing weight at home has quite a lot of limitations, so it is recommended mainly for the younger generation.

Rowing machine

All of the above equipment is focused mainly on the development of leg muscles (thigh and gluteal). The only exercise machines for losing weight in the abdomen and sides are rowing machines; they also do an excellent job of training the muscles of the shoulder girdle. However, in terms of the number of calories burned, this is a solid average, although in terms of the level of load on the body it is considered one of the leaders.

Advantages:

• good load on the upper body;
• relatively compact dimensions;
• the fastest way to lose extra pounds.

Flaws:

• high price;
• no load on the legs;
• puts a lot of strain on the lungs and heart;
• monotony of the training process.

Contraindications: spinal diseases, heart/lung problems

Handheld ergometer

Created on the basis of an exercise bike, for people with serious weight problems, and during rehabilitation after injuries. The principle of operation is to move your hands in a circular path. The rest of the body remains motionless. Human hands are not adapted to long-term work of this kind, so training should take place in the heart rate zone below the target.

Pros and cons of a manual ergometer

Pros:

• An ideal solution for people with leg and back injuries due to their isolation during training.
• Minimal risk of injury.

Minuses:

• Rapid fatigue in the hands, which does not allow long-term training.

Calf training machines

The calf muscles are trained in a sitting or standing position. Thus, in the Calf Machine model from the Fit Evo series, the lower leg and calves are trained while standing: by extending the ankle and lifting the body. It involves training both one and both legs at the same time. Soft rollers do not injure your shoulders. The load is adjusted using a load stack.

The presence of all types of equipment in the gym guarantees the interest of visitors who are interested in a good, high-quality lower body workout.

Tags: Gym equipment / professional strength training equipment / block weight training equipment / abdominal exercise equipment / professional cardio equipment / treadmills for fitness clubs / professional elliptical trainers / multifunctional strength training equipment

Climber

Exercise machine for people with good physical fitness. Simulates climbing a rock. Work takes place in an almost vertical position. Not the best solution for long-term cardio programs, but a great addition to them.

Pros and cons of climbers

Pros:

• An excellent exercise machine for people with good athletic shape.
• Load on all muscle groups.

Minuses:

• Not intended for long-term training.
• Not the best choice for an unprepared person.

Strength training equipment

Having separate equipment for aerobic training at home is expensive and requires a lot of space to install the equipment. An excellent alternative to a bench press and power rack is a universal anaerobic fitness station.

This simulator combines both elements of working with your own weight and the possibility of training with weights. To diversify the training process, it is recommended to purchase a dumbbell rack along with an anaerobic station.

Before you go to the store to buy a simulator, try to clearly answer a number of questions for yourself:

• What goals do you set for yourself in the training process? Building muscle mass, losing weight, developing endurance, accelerating metabolic processes - a clear understanding of the tasks will make the choice easier and save time and money.
• How much time are you willing to devote to training? If you plan to spend less than three hours a week using the machine, it is not worth spending money on purchasing it.
• Where in the house will the exercise machine be installed? Often, a thoughtless purchase leads to disruption of the comfort of movement in the living space.
• Where to buy a trainer? Online stores allow you to save money on purchasing equipment, but it is important to be confident in the quality of the product.
• Calculation of funds. Having seriously saved on equipment subject to wear and tear, you risk overpaying many times over for its repair or replacement of elements. It is worth paying more attention to trusted manufacturers and new models of equipment.

Disadvantages and advantages of home workouts

Pros:

• Save time. One way or another, visiting a fitness club requires much more time.
• Convenient time for training. All you have to do is start practicing any time you are at home.

Minuses:

• Large dimensions of simulators. Even the most compact of them takes up a significant part of the living space. A standard power station takes up half the space of some apartments.
• High cost of equipment. A gym membership is, in any case, cheaper than many exercise machines.

Differences between home workouts and gym workouts

Fitness clubs have a characteristic feature that is decisive for some groups of people - a large number of people involved, which can become psychologically an uncomfortable factor, and as a result, can result in wasted money spent on a subscription. Gym training is recommended for beginners.

When training at home, there is a risk of injury due to improper exercise technique. Individual training with a qualified instructor in the gym will help you achieve your goals faster and better, without compromising your health.

Cost of simulators

• Exercise bike: from 8,000 thousand rubles. The price depends on the drive system, the type of model (vertical or horizontal arrangement of pedals), as well as the manufacturer.
• Treadmill: from 6,000 thousand rubles. The era of magnetic treadmills has come to an end, but they can still be found on the market. It is recommended to choose electric models.
• Ellipsoidal crosstrainer: from 7,000 thousand rubles. There are folding versions of the “Ellipse”, but their service life is shorter than that of the standard one.
• Rowing machine: from 20,000 rubles. The best solution is a simulator from Concept. Quality, reliability and effectiveness of training.
• Stepper: from 3,000 rubles. There are mini-models, but it is better to opt for a full-fledged one. Their service life is much longer.
• Rider: from 5,000 rubles. If the choice is made in favor of the rider, try to purchase a premium segment model.
• Power station. A high-quality model can be bought in the range from 25,000 to 40,000 rubles.

Efficiency in burning calories for each of the exercise machines

In conclusion, as promised, we present a table of approximate calorie consumption when using the above types of cardio equipment:

• treadmill (running) – 750-800 kcal/hour;
• stepper – 650-700 kcal/hour;
• rowing machine – 550-700 kcal/hour;
• ellipsoid – 500-650 kcal/hour;
• exercise bike – 450-550 kcal/hour;
• treadmill (walking) – 250-500 kcal/hour.

There is a category of compact sports equipment for weight loss (rider, hula hoop, fitball, roller trainer, mini-stepper), characterized by low price and size, which are also successfully used for burning fat. Their only drawback is their low efficiency, but if you have a lot of free time, you can also use them to get rid of excess weight and tighten your figure.

We hope that the information presented in the article will be enough to independently choose the best weight loss machine in accordance with your health condition and other factors, including cost.

Manufacturers

1. Life fitness. One of the world leaders in the development, creation and sale of all types of exercise equipment. The company is located in the USA and has more than 40 years of experience in the field of fitness equipment.
2. Technogym. In addition to the advanced technologies used to create exercise equipment, the company produces its own line of Wellness programs that allow those involved to lead a healthy lifestyle throughout the day, and not just during training.
3. Cybex. The company was founded in the USA back in 1973. The vast accumulated experience allows us to present reliable, high-quality equipment with various designs.
4. Precor. Specializes in creating cardio equipment. A distinctive feature is the advanced software of the models, which allows for maximum diversification of the training process and is aimed at the individual characteristics of the student.
5. Matrix. A company with 25 years of experience in equipment production. At first, she specialized in creating exclusively professional simulators. In recent years, the production vector has moved to the amateur segment, while maintaining the quality of professional models.
6. SportsArt. In favor of this company is the fact that the company produces all components itself, protecting patents for new developments. In less than 10 years of its existence, the company managed to rank with the mastodons who have many years of experience in the fitness equipment market.

Where to buy a trainer?

Manufacturer's website. By purchasing a trainer directly from the manufacturer, you are guaranteed to receive a quality product, without the use of an intermediary store, and you will not have problems with warranty service or replacement of the device.

A significant disadvantage is that almost all well-known manufacturing companies are located in the USA or Europe. Transportation and various duties can significantly increase the cost of equipment, as well as the delivery time.

Online store. The fastest and most comfortable way to choose the right exercise machine. The cost will be higher than that of the manufacturer, but relatively comfortable due to its imminent appearance in your home. Be sure to ask the supplier for all necessary documents and quality certificates from the manufacturer. You can also get good discounts in the online store.

Showroom. Purchasing in a specialized store will be more expensive than online, but you can quickly get all the necessary information from a sales consultant and conduct a test drive before purchasing, which is certainly a huge plus, especially when it comes to a frequently used purchase.

Be sure to consult with familiar fitness instructors or athletes before purchasing. Do not rely on dubious reviews and advice on the Internet.

With all the variety of models and manufacturers of sports equipment, you need to clearly focus on your goals and objectives, your state of health, and the amount of free space in your home. Try to carefully study the price segment and existing offers on the market.

Don't be tempted by low prices from dubious brands. This is about your health. The need to train effectively is much cheaper than the constant repair of low-quality equipment.

When purchasing an exercise machine, do not let it become covered with dust; regular exercise helps improve metabolism, vitality, strengthen the immune system and good mood.

What to look for when buying a leg trainer?

When choosing a product, it is important for a person to choose the right device, because not all devices are designed for weight loss, some only strengthen muscles and give them a bright relief. Therefore, before paying for the goods, you should carefully study some points that will help you make the right choice:

• For which muscle groups are you planning to purchase equipment? It should be remembered that almost all leg exercisers also engage the abs, some do this noticeably, while others do not. In addition, the buttocks, thighs and calves themselves can be worked in different ways. So in some cases only the legs are involved, and in others the gluteal muscles.
• Comfort during training is an important criterion. The better the chosen place for exercising, the more time a person can devote to exercise. You should also remember that most products are too loud. Therefore, you won’t be able to study in the morning, as the device will wake up your neighbors or relatives.
• The next thing to think about is the dimensions, it all depends on the size of the apartment, if there is a lot of free space, then large models are suitable and vice versa.
• Price. Buying a sports device is a responsible undertaking. In addition, the cost of some models, especially foreign ones, can reach 70 thousand rubles and more. Of course, it’s easy to find domestic analogues, but you should remember about the build quality, which, in some cases, is at a low level.