The best walking machine for home use is a stepper or treadmill. Having bought the exercise machine once, you will forever forget about the fact that you need to go to the fitness room for training at a certain time and constantly renew your subscription there.
What are the benefits of stepping machines?
First, let's find out why stepper machines are so useful? At first glance, it seems that this is a complete waste of money, because you can walk and run on the street, and even running on the spot at home is a good alternative. This is not entirely true.
The simulator allows you to regulate the load, and steppers of various types provide load on different muscle groups, which contributes to the comprehensive strengthening of the muscle corset and the body as a whole. Regular walking or running will not achieve such results.
Pros of stepping machines:
- Strengthens the cardiovascular system;
- Pumps up muscles;
- Improve endurance;
- Develop the respiratory system.
Types of walking machines for home
The simulators are divided into the following categories:
- Classic steppers;
- Mini steppers;
- Rotary steppers;
- Stair steppers;
- Treadmills;
- Elliptical trainers;
- Nordic walking poles;
Let's look at each type in more detail, and also talk about the pros and cons of each model.
Classic stepper
A regular version of a stepper, equipped with handles or handrails, which make it easier to maintain balance during training, and also with their help, the muscles of the back and arms are better pumped. The efficiency of the classic model is higher than that of the mini-stepper, but there are a number of disadvantages: it takes up more space, the price is higher.
Steppers, based on their operating principle, are divided into two options: electromagnetic and mechanical. The first ones work due to the magnetic resistance of the parts, and the mechanical options do this using hydraulics.
Also, most models are equipped with special sensors that read various indicators: pulse, heart rate, etc.
Mini stepper
The mini-stepper, unlike its brother, has much smaller dimensions and takes up almost no space in the house. It is a regular platform with two pedals and a small, mostly black and white screen in the middle, on which the main training indicators are displayed: distance, number of steps, calories.
There are subtypes of mini-steppers:
- With dependent pedal travel;
- With independent pedal travel;
- With swivel parts.
They can be used as a weight loss exercise machine, but people with knee problems should be careful and consult a traumatologist before purchasing.
Rotary stepper
This option has one significant difference from a regular stepper - it is equipped with a special handle that helps the body turn to the side while you take steps.
The exercise machine can be considered more universal, since the load on the abdominal and back muscles increases - the body is pumped comprehensively during exercise.
Treadmill
The easiest trainer to use. It is a moving canvas with adjustable speed. It takes up a lot of space and costs several times more than previous models. Can be used for walking, but the effectiveness of such training is much lower than that of steppers.
Ellipsoid
Elliptical trainers have almost no contraindications, due to their gentle effect on joints. Due to this, they are suitable for people with pathologies and health problems.
Their functionality is much wider; in essence, it is a treadmill, stepper and exercise bike in one bottle. The disadvantages include the high cost, as well as the dimensions.
Nordic walking poles
This is the cheapest and simplest option of all presented. Similar to ski poles, but slightly shorter. The best use case would be to exercise outdoors, but they can also be adapted to home workouts.
When exercising with poles, the load on the upper body increases, due to which during normal walking you simultaneously pump your lower limbs and upper shoulder girdle.
How effective is a stepper for weight loss?
Cardio training is extremely important for weight loss.
Why? It's simple. The main fat burner in the body is oxygen. And the greater the volume of blood pumped through the heart muscle, the more it enters our body and the faster the subcutaneous fat “melts.” The intensity of the heart depends on cardio loads, and the stepper is quite capable of providing them in the required volume.
we looked at it here. The effect of the stepper on weight loss
This is also a unique chance to walk up the stairs without leaving home. But the before and after results from training to burn extra pounds can only be obtained if three conditions are met:
- constancy,
- adequate load,
- correct exercise technique.
How many calories are burned during exercise?
For half an hour of moderate intensity walking on a stepper, you burn about 300 calories. Minus another 100 calories if you engage your arms and upper body with levers, resistance bands or dumbbells.
Steppers
Mini stepper Body Sculpture BS-1370
This mini stepper is a budget option for home use. It has a rotating mechanism, completely imitates walking on the steps of a staircase. Rubber expanders are included, they can be used to increase the load on your hands. The price of the model is about 5,000 rubles.
Pros:
- Reliable design;
- Ease of use and transportation;
- Small dimensions - only 44x40x20 cm;
Minuses:
- Low load capacity, people weighing more than 100 kg will not be able to exercise.
Rotary stepper Torneo Tempo S-221
A rotating stepper model from the Italian sporting goods brand Torneo. A classic stepper, perfect for home: it doesn’t take up much space, it’s inexpensive - only 5,000 rubles. The pedal stroke of the simulator is dependent, and the maximum load capacity is 100 kg.
The built-in computer displays the main workout indicators on the screen, including: calories burned, steps, distance traveled.
Pros:
- Small dimensions;
- Autonomous work;
- Structural strength;
- Stylish design.
Minuses:
- Lack of load control capability.
Stepper Cardio twister SF 0033 BRADEX
A good option for a stepper for weight loss - it will help tighten your stomach, lose weight and strengthen your muscle corset. The stepper has special handles, thanks to which you can turn your body left and right while walking, which will increase the load on the muscles. The price of the model is around 5,000 rubles.
Pros:
- Ease of use;
- The maximum permissible weight is 115 kg;
- Built-in display.
Minuses:
- Dimensions.
What types of walking simulators are there?
Walking simulators, what types of steppers are there? They are, of course, different, but all - regardless of the modification - make the muscles of the legs, abs and back work.
The division of sports equipment into types is carried out depending on certain parameters:
- design,
- size,
- type of pedals
- load type.
Steppers are usually called large-sized exercise machines equipped with movable handrails for working out the muscles of the arms. Analogs of a smaller form are mini-steppers.
If the pedals are driven by pistons, then such steppers are called mechanical. In some models, a person needs to overcome the electromagnetic resistance of parts. Such simulators belong to the group of electromagnetic ones.
Models of steppers with the ability to rotate the support handrails are also on sale: while walking, a person can simultaneously rotate the body.
Simple models of steppers have the same load on both legs. But more advanced models allow you to adjust it for each pedal.
Treadmills
The best treadmill options for your home. Models were selected based on price/quality ratio from different price categories. Their manufacturers have proven themselves in the market, which is confirmed by positive reviews in online stores.
Spirit Fitness XT285
This model stands out: a comfortable running belt, a shock absorption system and good functionality. The 3 l/s engine allows you to increase the maximum load to greater levels.
Such a simulator will cost ~108,000 rubles, but taking into account all the advantages, the model is worth the money.
Pros:
- Multifunctionality;
- Reliability;
- Quality and good reviews;
- High load capacity - up to 155 kg;
- Training programs are built into the simulator by default;
- LCD display with a diagonal of 7.5".
Minuses:
- Not detected.
Family TM 200M
Treadmill model for home. What stands out among its competitors is the EasyDeceline gas shock absorber that the canvas is equipped with. Engine power is low, only 1.5 l/s. The speed varies from 0.8 km/h to 12 km/h.
Equipped with an LCD display and built-in training programs. Maximum load capacity is about 110 kg. The cost relative to other options is quite budgetary; the model will cost 28,000 rubles.
Pros:
- Functional;
- Can be folded, easy to transport;
- Stylish design;
- Stable, strong construction.
Minuses:
- The canvas is not wide enough;
- Low load capacity.
Proxima Persona Pulse
The model will cost you 89,000 rubles. High-quality assembly, good functionality. Customer reviews are mostly positive - they praise durability, strength, low noise levels, and high-quality shock absorption.
Pros:
- Engine power – 3.5 l/s;
- Build quality;
- Low noise level during operation;
- Built-in fan;
- Transport rollers.
Minuses:
- Not detected.
Ellipsoids
Rating of the best ellipsoids for the home. The most versatile options for exercise equipment that are suitable for people with any level of physical fitness. The models received high user ratings for their build quality, wide functionality and flawless performance.
BOWFLEX MAX TRAINER M5
A popular model that has all the necessary qualities of a good simulator. The ellipsoid is easy to use and compatible with various gadgets. Built-in programs allow you to choose a convenient training option.
The model is also equipped with a load system that will allow you to adjust the intensity of training depending on your level of physical fitness. Price - about 65,000 rubles.
Pros:
- Quiet operation;
- High efficiency - calories burn out twice as fast as when exercising on other models
- Compatible with various gadgets;
- Many built-in load levels and training programs;
Minuses:
- Heavy and bulky.
FAMILY FE 42L
A mid-price simulator will cost you 30,000 rubles. It does not take up much space and fits perfectly into the interior of the apartment. Built-in operating modes and training programs will help you conduct classes with the greatest efficiency.
Pros:
- Ability to adjust load levels;
- Built-in training programs;
- Easy to carry and transport;
- Special software that monitors various indicators of the body.
Minuses:
- To operate, you need an electrical network.
Proxima Latina 2
An electromagnetic ellipsoid for home, suitable for users of any height and build.
Equipped with an LCD display showing training data. There is a function to automatically switch the difficulty level. The flywheel built into the simulator weighs about 20 kg and is designed for 16 degrees of resistance. The main feature of the model is the function of automatically reducing the load if the heart rate exceeds the norm. The price of the model is about 45,000 rubles.
Pros:
- Ability to connect
- Compactness;
- Does not make any extraneous sounds during operation;
- Intuitive ease of operation;
- Built-in function that allows you to automatically reduce the load level;
Minuses:
- The pedals have a strong forward tilt, putting a higher load on the knee joints.
Nordic walking trainer
Nordic walking poles help work the lower and upper body. Thanks to the support on special sticks, the back remains straight. In this case, an effective formation of a muscle corset occurs around the spine, which helps to unload the spinal discs. Due to this, their compression is reduced, resulting in improved nutrition of the cartilage tissue that covers the surface of the joints.
Trump Fitness
Tramp Fitness Nordic walking poles (telescopic) will help correct posture, strengthen the muscles of the legs and arms, reduce excess weight and maintain good shape without harm to health. The handle of the device is supplemented with a quick-release lanyard:
- Model name: Tramp Fitness TRR-011;
- price: 1699 RUR;
- characteristics: length – 84-135 cm, sections – 2, material – aluminum Alu 60/61, tube diameter – 16/14 mm, pair weight – 520 g, height adjustment mechanism – internal spacer, handle made of cork with rubber;
- pros: strength, workmanship, optimal size;
- cons: no Anti-shock system, expensive.
Nordic Walker Extreme
Lightweight and durable, the Nordic Walker Extreme poles are a great option to improve your posture and health. They have an excellent design that will not leave you indifferent. A comfortable lanyard like a half-glove holds the hand while moving and helps relieve the muscles of the palm. Compared to other fixation systems, it does not chafe the skin. If necessary, it can be adjusted in width, making it suitable for both a small female hand and a large male hand wearing a fur glove. Walking long distances with such poles is a pleasure:
- model name: Nordic Walker Extreme;
- price: 1149 rub.;
- characteristics: stick material – fiberglass, handles – cork composite/plastic, lanyard – half-glove, non-quick-release, color – black with blue/black with red, weight – 150 g, minimum and maximum height of the walker – 150 and 200 cm;
- pluses: lightness, strength, shoes with Anti-Shock system, steel claws for moving on ice;
- cons: more expensive than some analogues.
Ergoforce
Nordic walking poles Ergoforce E 0673 are two-section products made of durable and lightweight aluminum composition. The canes are equipped with an Anti-shock system, which helps reduce the impact load on the joints of the hands during training. Exercises can engage about 90% of the body's muscles. Energy expenditure increases by 46% compared to standard walking without poles. Training with them is great for correcting posture, developing coordination and a sense of balance:
- model name: Ergoforce E 0673;
- price: 599 rub.;
- characteristics: length – 110-140 cm, material – aluminum alloy, strap – removable lanyard, handle – balsa wood, sections – 2, set weight – 600 g, there are carbide and rubber tips;
- pluses: good grip, high-quality stop, optimal length for tall people, two types of tips, there is an Anti-Shock system;
- cons: uncomfortable lanyard.
How to choose a walking trainer for your home – which one is better to buy?
A fitness machine is not a cheap purchase, so you should approach your choice with the utmost seriousness. Here are tips to help you avoid mistakes when purchasing:
- Decide on the purpose of your exercise; you should not buy an expensive exercise machine if you plan to rarely use it;
- Select the type of exercise machine: electric, magnetic or mechanical. Electric options are usually the most functional and powerful, but also more expensive. Mechanical ones are the simplest and cheapest.
- If you are buying a treadmill, pay attention to the thickness and width of the platform. The thickness of 2 cm provides good cushioning, and the width should be comfortable for you to run and not restrict movement;
- The LCD screen or other built-in panel should display all the necessary training data;
- Built-in modes and load adjustment are suitable for those who plan to gradually increase their training results;
- Familiarize yourself with the contraindications for exercising on various exercise equipment;
- Your size and weight also play an important role. When choosing a stepper or elliptical, pay attention to the step length and load capacity;
- Trust only proven brands. It’s better to pay a little more and get good service, a guarantee and a quality product than to save money and regret it later.
Features of training
The key to success is constant practice. It is advisable to train three times a week. Please note that walking should not be too intense, especially in the first lessons. Do not overload the body, do not overstrain the muscles.
Monitor your heart rate during exercise. First, you should determine cardiac parameters in a normal state, and then during exercise. If the number of heart beats becomes too high, you should rest and restore your breathing. If you feel that your breathing is difficult, this means that you are overloading your body. Loads should be increased gradually.
Another condition for success is the correct execution method. You should walk at an average rhythm, that is, without straining.
There are several options for movements that can be performed by both beginners and experienced athletes.
- Standard step. During such movements, you should keep your body straight and imitate the movements of climbing stairs. By changing the pressure on the pedals, the pace of walking changes.
- Half-foot step. When performing such a walk, the body should be straight. Steps should be fast and small, all emphasis should be placed on the forefoot.
- Tough step. This type of gait involves a slight tilt of the body forward, the emphasis should be on the full foot, the pressure should be slow, but with little effort.
Training Recommendations
A few training tips to make your workouts safe and effective:
- Before starting classes, consult a specialist about contraindications;
- Exercise regularly, set aside separate time on certain days for training;
- Before training, do a warm-up to warm up your muscles;
- Do not overexert yourself, and if you feel unwell, stop the activity immediately;
- Drink fluids during exercise to prevent dehydration;
- Read the instruction manual for the machine before using it.
