Cardio equipment for home use: review, pros and cons, features

Not everyone has the opportunity to regularly visit the gym to keep their figure in shape. An excellent solution would be cardio equipment for home, which will help you lose weight, tone your body, and even strengthen your immune system and improve your body’s health. Cardio exercise is known to be beneficial for health and is the best way to lose weight and maintain a healthy weight.

Cardio equipment and their types

Despite the fact that cardio or aerobic exercise can be obtained by ordinary walking or running, specialized cardio machines are very popular. Each gym has an equipped area for aerobic training, where there are treadmills, orbit tracks and exercise bikes. Most manufacturers of sports equipment produce similar models for home use, which you can use to tone your figure and lose weight.

You can do cardio at home whenever you want, whereas going to the gym requires you to set aside time, and outdoor workouts depend on the vagaries of the weather.

Specialized cardio equipment is designed for aerobic exercise, which has a positive effect on the health of the heart and nervous system, helps burn fat, saturate the body with oxygen and speed up metabolism. The operating principle of each of them is based on reproducing natural human movements. Popular exercise machines for weight loss at home differ in design, which determines the type and degree of load on different muscle groups.

What are the benefits of cardio exercise:

• quickly burn calories and speed up metabolism
• strengthening the cardiovascular system and preventing heart diseases
• muscle tone and improved body quality
• development of endurance and functionality
• strengthening the walls of blood vessels and reducing cholesterol levels
• activation of blood circulation and normalization of blood pressure
• improved bone health and increased bone density
• improving immunity and overall health of the body
• improved mood and increased energy

There are several types of cardio equipment for home use, which differ in their effect on the body and functionality. Some of them are even suitable for those who are contraindicated from running for health reasons, for example, people with diseases of the joints and cardiovascular system.

The most popular cardio equipment for home are:

1. Exercise bike
2. Orbitrek (ellipsoid)
3. Treadmill
4. Stepper
5. Rowing machine

Each type has its own characteristics and advantages, which determine the choice of exercise machine for home use.

Which cardio machine to choose for home

1. 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.
2. 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.
3. The simulator should not be bulky or take up a lot of space. Typically, home workout lines include this factor.
4. 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

Harm

Exercises using aerobic equipment do not have any disadvantages as such. You can only get harmed if you don’t have proper preparation for the stress. You will have to stop training in the following cases:

• Severe shortness of breath that does not stop.
• Nausea.
• Dizziness/severe headache.
• Temperature increase.
• Severe weakness.
• Heart pain.

Helpful advice. To avoid unpleasant consequences, it is necessary to use special devices for measuring pulse and blood pressure during classes. It is good if the simulator is equipped with various control sensors. This will help you monitor the intensity of the load received and not go beyond the permissible limits.

Elliptical trainer

An orbitrek or ellipsoid simulates climbing stairs or skiing. The mechanism of movement along an ellipsoid gives the name to a popular cardio exercise machine for home use or the gym. In terms of dimensions, the orbit track design exceeds the size of an exercise bike, but many manufacturers of sports equipment produce compact ellipses for home use.

When training on an orbit track, not only the muscles of the lower body are used, but also the arms, shoulders, and back, which makes the elliptical a more versatile option for training than an exercise bike. Orbitrek puts minimal stress on the knee joints, making it an excellent choice for overweight people.

Interval training on a weight loss machine at home will be an excellent option for serious exercise at home. On the simplest ellipse, you can select the difficulty level, which will allow you to increase the load to avoid muscle addiction. It is believed that the Orbitrek is a cardio simulator that best pumps up the gluteal muscles, which are difficult to work in isolation without involving the muscles of the hips and legs. Using the orbitrek, you can achieve high-quality development of the gluteal muscles, which helps fight cellulite and overall body tone. The ellipsoid also helps to work out the thighs and calf muscles, giving the legs a beautiful shape.

Pros:

• ease of learning
• setting the difficulty level
• acceptable price
• minimal stress on joints
• works well on the buttocks and legs
• works silently.

Minuses:

• range of motion differs from natural running or walking
• the upper body is minimally involved.

Which muscles work the most: gluteals, biceps and quadriceps of the thighs, calves, abs, core muscles, back muscles, muscles of the shoulder girdle and arms.

Efficiency for weight loss: in an hour of training on the orbit track you can burn up to 600 kcal if you train in an increased difficulty mode or in the interval training format. Regular exercise on the elliptical will help you lose weight as quickly as possible, provided you periodically increase the load and follow a diet.

Who should buy: people who are overweight (up to 160 kg), those who want to get into shape, work out the gluteal muscles and give definition to their legs. Orbitrek is universally suitable for both men and women; even children can train on it, since the simulator is as safe as possible and has almost no contraindications.

Feature: This is the best cardio exercise machine for the whole family, as it can be used even by children, provided safety precautions are followed.

TOP 6 most popular ellipsoids

1. Elliptical trainer Body Sculpture BE-5920HX

2. Elliptical trainer Sport Elite SE-304

3. Carbon Fitness E200 Elliptical Trainer

4. Elliptical trainer UnixFit SL-350

5. Elliptical trainer UnixFit MV 420

6. Elliptical trainer Sport Elite SE-E954D

Editor's Choice

Multistation BH FITNESS GLOBAL GYM

BH FITNESS GLOBAL GYM Photo: BH

This complex is almost a full-fledged gym that you can have at home. You can perform many exercises on it: leg press, butterfly, upper and lower rows, rowing, work with parallel bars and pump up your abs. With the multistation you will work all the muscles of the body - arms, legs, back, buttocks, abs and calf muscles. There is even a punching bag here so you can hone your striking technique.

If you are just a beginner, you can work with your own body weight - the design allows this. For experienced athletes, there is an opportunity to work with weights - durable cables and weight plates will provide an opportunity for this.

The simulator itself is made of high-quality metal. For maximum comfort, all armrests and handles are covered with soft materials: you don’t have to worry about discomfort when performing exercises.

Main characteristics

Advantages and disadvantages

A complete fitness club at home, reliable, you can work out the muscles of the whole body, safe, simple and straightforward to use, effective for weight loss

Requires a lot of space for installation, quite high cost

Treadmill

The exercise machine is designed for full-fledged running or walking training in order to lose weight or keep the body in shape. The treadmill is considered the most effective option for weight loss compared to other types of cardio equipment for home use, as it burns the largest number of calories during the workout.

During exercise on the treadmill, the whole body works, which turns the machine into a universal option for cardio training in order to stay in shape. Movement on the treadmill is not limited by design features, unlike an exercise bike or orbitrack, which makes home workouts just as effective as full-fledged running workouts outdoors.

Thanks to varying load levels, the treadmill is suitable for most people, regardless of age and weight. Elderly people, heavier people, or patients undergoing rehabilitation therapy can choose a walking mode to increase the load as they get used to it, or use the exercise machine to maintain heart health and normalize blood pressure. Experienced athletes may run at high speed levels to keep their bodies in shape or to prepare for a running event.

Pros:

• best exercise machine for weight loss at home
• setting speed selection and training mode
• a complete replacement for running training during the cold season
• during training the whole body is involved
• suitable for beginners and experienced athletes

Minuses:

• large dimensions (but now models with a folding design are available)
• high price
• noise during operation
• has contraindications for people with heart disease
• puts stress on the joints

Which muscles work the most: biceps and quadriceps of the thighs, gluteal muscles, calf muscles, calf muscles, foot muscles, rectus abdominis, intercostal, iliopsoas muscles, biceps and triceps of the arms.

Effective for weight loss: You can burn more than 600 kcal per hour on a treadmill if you train at an interval or fast pace. In walking mode, you can get rid of 300 kk per hour. Regular exercise on a cardio machine will help you lose weight quickly, especially if you combine it with a diet. The treadmill helps to improve your figure, achieve relief, pump up your buttocks and legs.

Who should buy it: actively losing weight, runners to prepare for races, athletes to stay in shape at home.

Feature: This is the best cardio machine for weight loss, as the workouts on it are comparable to real running workouts.

TOP 6 most popular treadmills

1. Mechanical treadmill BRADEX SF 0058

2. Magnetic treadmill Body Sculpture BT-2740

3. Xiaomi WalkingPad Electric Treadmill

4. Electric treadmill FAMILY TM 300M

5. Electric treadmill UnixFit ST-600X

6. LAUFSTEIN Corsa electric treadmill

Guide to Essential Cardio Equipment

Treadmill

“Once in the gym, you can use the treadmill without consulting a trainer, but in this case you should choose walking rather than running for safety reasons,” says Zakhar Airapetyan, fitness manager at the World Class Pavlovo club .
- After all, the person used the same method of transportation to actually come to the club, so there are no contraindications to it. The transition to running - another seemingly clear and familiar type of movement - already requires attention from the trainer, since there may be restrictions that create problems with the knee or hip joints, or the spine. So the first step is to walk on a treadmill, with the option to change the incline or increase the pace before starting to run. For running load, you can use not only an electric, but also a mechanical treadmill. Each of them has its own advantages:

• Mechanical treadmills (for example, Skillmill or Skillrun from Technogym) are different in that the running belt is driven only by your own efforts. This makes such simulators more effective: a person needs more effort to transfer the weight of his body along the surface, which he must set in motion. Running on a mechanical treadmill is as close as possible to natural walking and running over rough terrain. Stride length and force always vary, whereas on an electric treadmill we move at the same speed, maintaining approximately the same stride length and developing the same power of movement. The compression load on the mechanical track (Skillmill) is reduced due to the wave-like shape.
• Electric tracks have a track that is driven automatically; the effort of the one who trains is no longer directed towards this. On such a path, a person, in fact, simply moves his feet. The load is lower, which means that you can do a longer workout on an electric treadmill. The advantage of such a simulator is the ability to “set” a certain speed for yourself: if you need a minute of acceleration during interval training on the treadmill, the simulator will maintain this speed - you simply cannot run slower. It is more difficult to maintain speed on a mechanical one, since it is regulated by your effort and decreases if you get tired. The shock load on electrical tracks is reduced by springs.

When working on treadmills, I recommend alternating the machines to avoid adaptation. This will be a beneficial stress on the body that will lead to development.”

Exercise bike

“There are two main types of exercise bikes. Upright exercise bikes are considered classic, but besides them there are also horizontal ones.

• Recumbent exercise bikes are exercise machines with a “back” on which you can lean your elbows and thereby relieve the load on your lower back. When you pedal this machine, you push forward with your feet (which can make the machine feel like a catamaran). These two features make the workout safer in terms of stress on the knees. The work especially includes the back of the thigh and buttocks.
• In an upright exercise bike, the pedals are pedaled in the same way as on a regular bicycle—the legs “press” down. Thanks to this, the muscles of the anterior thigh and quadriceps work to a greater extent. At the same time, this simulator is less safe in terms of stress on the knees.”

Stepper

“Working on a stepper is as close as possible to the natural biomechanics of human movement,” says Zakhar Airapetyan. — In life, we often encounter climbing steps and other elevations. If we consider an ellipse from the same point of view, then the movement in it is unnatural for us.

During training on the stepper, the quadriceps, hamstrings, and buttock muscles are actively involved in the work. A high heart rate is achieved quite quickly, despite the low pace of movement, since the leg muscles are a group of powerful, large muscles. They require a lot of energy. Thus, you can burn more calories in a shorter time on a stepper than on an elliptical or treadmill. The stepper is convenient because you can set the speed of movement, increasing it to increase the load. In addition, you can increase your step height - step over one or two steps.

As for the restrictions on training on a stepper, this machine is less suitable for those who have knee or ankle injuries. Despite this, the stepper can be classified as one of the exercise machines on which it is quite difficult to harm yourself - only if you specifically place your foot on the step with a blow. The stepper is safer than stepping or jumping onto a platform or step, which creates shock absorption due to its immobility and rigidity. The difference in terms of risk of injury will be the same as playing tennis on a soft court versus playing tennis on asphalt.”

Elliptical trainer

Elliptical trainers are considered to be a cross between a treadmill, exercise bike and stepper. The movement is close to skiing or running - with the difference that working with this simulator does not create a shock load. “The foot remains motionless, as it is fixed on the pedal,” explains Zakhar Hayrapetyan. “Therefore, for the knee and hip joints, training on the ellipsoid takes place in a gentle manner.

Among the advantages, it is worth noting that on this simulator you can use both arms and legs, both together and separately. When your legs get tired, you can reduce the load on them by adding forward and backward movements with your arms. In addition, this load on the legs can be completely removed if you start pushing and pulling the handles more powerfully. This feature makes the elliptical a universal trainer.”

Rowing machine

“The peculiarity of this machine, which simulates rowing, is that in addition to cardio, it also provides strength: to work on it, you need a fairly powerful force, an explosive movement. The muscles of the legs, arms, back and even chest receive a powerful load, so the simulator is more suitable for amateurs who are closer to professionals in fitness and sports.

The level of difficulty is also increased because you need to move in this simulator in compliance with technical nuances; You cannot do without the help of a trainer, otherwise you can injure the shoulder joints, as well as the lumbar spine, if you maintain the roundness of the back in the concentric phase of the movement - at the moment of effort. The trainer should show you the correct principle of working with this simulator, and also select the level of the sling according to the length and height of your feet.”

Airbike

“Initially, the airbike was a CrossFit equipment, but now its distribution is wider. This simulator looks like a bicycle, which has a large wheel with blades in front - an air flywheel; When you pedal, air resistance puts stress on your muscles as you move. At the same time, this machine is equipped with handles like an ellipsoid, which need to be pushed and pulled back. The joint work of the arms and legs, aimed at overcoming resistance, determines the effectiveness of training on an airbike - you can warm up on it literally in five minutes before the main workout.”

Three rules for working on cardio equipment

1. Avoid long workouts - the load should be no more than 45-50 minutes, if the body is not adapted to more.
2. Avoid increasing your heart rate to the fifth zone; you should work in the second or maximum in the third zone, so as not to harm your heart muscle first. During cardio training aimed at burning fat, the load should be moderate.
3. Start with simple things and gradually move up to complex ones: first master the treadmill and only if you have a good level of physical fitness, move on to the rowing machine.

Stepper

A compact and functional cardio exercise machine for home use, which has almost no contraindications. The stepper simulates walking or running up the stairs, and therefore is great for losing weight and staying in shape if you don’t have time to workout in the gym. The key feature of a weight loss machine at home is its compactness, which means you can exercise anywhere at any convenient time. Due to its lightness and small dimensions, the cost of the stepper also differs for the better from larger and more complex exercise machines.

On some types of stepper, you can perform exercises with loads for the back and abs. Such models are considered universal not only for losing weight, but also for correcting the figure and keeping the body in shape when it is not possible to fully engage in sports. On the stepper, you can set the load level that matches your physical shape and weight, which will allow you to train more effectively.

There are varieties of such cardio exercise equipment for home with handrails, handles or expanders for greater stability and increased load on different muscle groups. For beginners, it is recommended to choose models with handles that minimize the risk of injury. For experienced users, it is necessary to choose models with expanders to further pump up your arms and back.

Pros:

• compact dimensions
• very low price
• has no contraindications
• effective for weight loss
• helps fight cellulite
• you can adjust the load level.

Minuses:

• cannot be used by people who are overweight (more than 100 kg)
• puts stress on the joints
• most models do not pump up the upper body
• If the exercise technique is incorrect, you can get injured.

Which muscles work the most: gluteal, biceps and quadriceps, calf and calf muscles.

Efficiency for weight loss: in an hour of training on a stepper you can burn up to 350 kcal if you train at an average pace. Regular exercise on the stepper helps to tighten your legs, pump up your buttocks and make your calves more prominent. To ensure you lose weight using a stepper, it is recommended to combine cardio exercises with home fitness.

Who should buy it: all women who want to keep their figure in shape at home and dream of pumping up their buttocks and legs.

Feature: This is the best cardio machine for those on a small budget and if you have limited space at home.

TOP 6 most popular steppers

1. Stepper Sport Elite GB-5106

2. Stepper DFC SC-S038B

3. Body Sculpture Stepper BS-1122HA-B

4. Stepper BRADEX Cardio Twister SF 0033

5. Stepper Torneo Twister S-211

6. Stepper DFC SC-S085E

How to choose a cardio workout program

So, what does gym cardio look like for beginners?

• The first condition in order to achieve the greatest impact from training is not to eat for 1.5-2 hours before and after exercise. Moreover, the desired choice of food before classes is cereals, and afterward – emphasis on low-fat proteins.
• Be sure to monitor the water balance in the body. You can and should drink during training! As much as you want, without restrictions. It is best to take a liter of water with you to ensure you meet your drinking needs.
• The duration of the workout should be 20 to 30 minutes for beginners and 40 to 60 minutes for advanced ones.
• Ideally, the best time for cardio is the morning, when you can work out most effectively with fresh energy and on an empty stomach.
• The frequency of classes should be at least three times a week for beginners and 5 days a week for weight loss. It’s also not worth training every day for a week, since the body needs at least a couple of days to recover.
• And, since cardio training involves stress on the heart, it is necessary to closely monitor your heart rate.

On average, the maximum heart rate during training should correspond to the following value: 220 - your age. During the minimum load during exercise, your heart rate should be 0.6 of this value, during the maximum - 0.8. For fat burning, the recommended heart rate is 120-150 beats per minute.

Rowing machine

The machine, which reproduces the movements of a rower, is designed for aerobic training at home and in the gym. During training on the simulator, the muscles of the whole body are involved in the work. Unlike the treadmill and orbitrack, which primarily load the legs, the rowing machine has a greater impact on the upper body, allowing you to effectively work out the muscles of the back, chest, arms and shoulder girdle.

A rowing machine is considered one of the safest types of exercise equipment for home use. It has no contraindications and is great for people of different ages, weights and physical abilities. At a high level of load, the cardio rowing machine can provide true strength training, but the main function of the machine is cardio training for health and strengthening purposes.

Pros:

• effective load for the upper body
• minimal risk of injury
• gentle load on joints and ligaments
• suitable for people with problem knees
• improves posture and helps relieve back pain.

Minuses:

• large dimensions
• high price
• not suitable for people with spinal diseases.

Which muscles work the most: muscles of the back and chest, deltoids, trapezius, biceps and triceps of the arms, muscles of the forearms, rectus abdominis, legs, buttocks.

Efficiency for weight loss: in an hour of training on a rowing machine you can burn up to 600 kcal, while minimally loading your joints and ligaments. Regular training will allow you to quickly lose weight and achieve beautiful definition in the upper part of your figure, as well as strengthen the muscles of your legs and buttocks.

Who should buy it: men who want to lose weight and keep fit without going to the gym, as well as anyone looking for a universal cardio machine for home for all muscle groups.

Feature: This is the best cardio machine with an emphasis on the upper body, making it ideal for men who want to look fit and athletic.

What are cardio equipment

All sports equipment is divided into strength and cardio equipment. In the first case, simulators are designed to pump certain muscle groups. Cardio systems are a universal solution. This is a whole group of devices that imitate various human movements - running, walking, etc. During exercise, the muscles of the whole body are used.

In fitness centers you can exercise on any machine. But, if you turn to a specialist, he will definitely recommend cardio equipment to get rid of extra pounds. The equipment works comprehensively - it uses the maximum number of muscle fibers, which allows you to burn much more calories and get results faster.

How to train properly

To get results you need to do it correctly. We adhere to a few simple recommendations:

• We watch our diet. No workout will give good results if you constantly eat unhealthy foods. You should avoid sweets, flour, fatty, fried and salty foods. We limit bad habits - smoking or alcohol. Experts recommend eating in small portions – 5-6 times a day (main meals and snacks). We drink 2-3 liters of liquid.
• We maintain regularity. You need to exercise 2-3 times, depending on your level of physical fitness. The duration of the training is determined individually. Before drawing up a program, you should consult a doctor and follow the recommendations of experienced trainers.
• Training in the afternoon. It is advisable to exercise on a cardio machine in the afternoon. At this time, the body is as active as possible and is ready to receive a portion of serious stress.
• The beginning of each workout is a warm-up. It is important to stretch (warm up) your muscles well before performing a set of exercises. This will help avoid injury.
• At the end of the lesson there is a cool down. We do simple gymnastic exercises that fill the body with oxygen and increase the elasticity of pumped muscles. The body gradually calms down.