What is hidden in the gym called the cardio zone? What types of cardio equipment are there and what are their differences? And - most importantly - why are cardio exercises so important? Find the answers in this article!
You can find cardio equipment in every gym, including at home. If you want to warm up before a workout, you are advised to walk on a treadmill, if you want to lose weight, they recommend the cardio zone, even if you are doing strength training to get pumped up - to balance your body fat ratio, you are also advised to include cardio training in your weekly training. Cardio equipment for losing weight and maintaining your figure, for training endurance and improving health - you really can’t do without them if you decide to create an ideal body.
The benefits of cardio equipment are undeniable: cardio training improves the functioning of the cardiovascular system, thereby activating the aerobic energy system, which supplies oxygen to the entire body. Also, training on cardio equipment keeps the body in good shape and perfectly loads the muscles, subject to the intensity of the exercise.
Introduction
Cardio machines, also known as cardio machines, or aerobic machines as they are also called, are “stations” through which you can develop the cardiovascular and respiratory systems of the human body, that is, directly influence the heart and lungs. There is also a definition according to which aerobic machines are machines in which low, medium or high intensity exercise helps strengthen the cardiovascular system. Both definitions are almost identical and quite clear, but it is not yet clear what their purpose is.
Aerobic exercise generally helps lower blood pressure, prevent heart failure, improve ventilation and vital lung capacity, and also affect metabolism and promote fat burning. It is for the latter reason that this type of exercise equipment has become widespread in the fitness environment. Now that we know what cardio equipment is and what purpose they are intended for, it’s worth talking about their most common types. This type of exercise equipment includes: treadmill, elliptical trainer (orbitrack), exercise bike (bicycle ergometer), spin bike (cycle), summit machine (climber), cardio station, stepper and rowing machine. Now, let’s take a closer look at the listed cardio equipment, their types and descriptions.
Duration and frequency of loads
Standard cardio training lasts 40-60 minutes. In 20 minutes. After intense exercise, the energy reserves in the body will be depleted and fat burning will begin. If you exercise for more than 1 hour, you may experience muscle loss and a nervous breakdown. For beginners, it is advisable to start with 10-15 minute sessions and gradually increase the intensity.
Professional athletes advise doing cardio 3-4 times a day. per week, but this is not always possible. To obtain a noticeable result, it will be enough to carry out physical activity 2 times. in Week. The main condition is stability.
Description of cardio equipment
A treadmill is a machine designed for walking or running indoors. One of the most popular cardio equipment, which is widely used outside the fitness industry. It can be found in hospitals, rehabilitation centers, medical clinics, Olympic training centers, educational institutions and more. Numerous programs built into the computer allow you to diversify your workouts, which, coupled with adjusting the speed of rotation of the belt, changing the angle of its inclination and a built-in fan for airflow, brings the training conditions closer to street ones.
An elliptical trainer is a machine whose specificity lies in the ability to involve almost the entire body in work, despite the fact that the special elliptical trajectory along which the legs move almost completely removes the load from the joints. The peculiarity of the simulator lies in its flywheel, which serves as a store of kinetic energy. The more it weighs, the smoother the pedal stroke during exercise. These exercise machines are also used not only in fitness clubs, but also in rehabilitation centers and are equipped with a computer with various programs, a built-in heart rate monitor and more.
Exercise bike – as the name suggests, this type of exercise machine simulates riding a bicycle. When exercising on it, the work primarily involves the muscles of the lower body: legs and buttocks. Working while standing on the pedals allows you to use almost your entire body. Typically, the basis of an exercise bike is a flywheel, which is driven by pedals. The load, regardless of the drive, be it mechanical, magnetic or otherwise, lies in the resistance to the movement of the flywheel and, as a result, the pedals. Adjusting the height of the saddle, handlebars and their tilt allows you to customize the exercise machine for yourself, and programs built into the computer make it possible to change the intensity of the workout.
A spinbike is a simulator that is visually similar to the previous representative, but in terms of semantic load, it has a slightly different method of application. It lies in the nature of the training. On it, unlike the previous one, training takes place in a group format (from 2 people to 10 or more), to music (rhythmic), with a trainer and a constantly changing level of load (standing, sitting, bending over, with different positions of the hands, with claps, different pedaling speeds, interval accelerations, sprint bursts and more). While working on an exercise bike is performed almost all the time in a sitting position.
The summit machine is a simulator that simulates climbing to the top (from the English “Summit” - peak). This is a kind of new generation of cardio equipment. Outwardly partially similar to both an orbitrack and a stepper, it does not provide pedal movement in a circle and simulate climbing stairs, since it does not have a flywheel or movable steps. Its heart is a generator, and its technical feature is the ability to adjust the length of the step and the position of the user’s body, which, in conjunction with training programs built into the computer (hills, cascades, mountains), allows you to adjust the intensity and distribute the load over the entire body.
The cardio station is another innovation in the world of cardio equipment. This is a multifunctional station that combines both strength and cardio training. It is unique due to the presence of built-in separate weight blocks, which allows you to significantly expand the arsenal of exercises performed on it. Also unique is the ability to freely adjust the seat, which at different angles of inclination and rotation makes it possible to focus on the back, shoulders, biceps, chest, abs and triceps. The simulator allows you to perform both pressing and pulling movements, both with two hands and alternately.
A stepper is a simulator that simulates climbing stairs. Designed primarily for training the muscles of the legs and buttocks, but the back and abs can also be included in the work. The peculiarity of the simulator, with the correct technique, is a gentle load on the joints. A built-in computer with numerous training programs allows you to adjust the load and intensity of exercise on the simulator, and the presence of handrails makes it possible to change the position of the body, so you can vary the distribution of load on the body. This is a simple and effective cardio workout machine.
Rowing machine - without further ado, a machine that simulates rowing on a boat. It combines elements of strength and cardio training due to the fact that, in addition to developing the cardiovascular system, it includes the muscles of the legs, arms, back, abs and more. Overall, rowing uses more than 80% of the body's muscular system. The simulator allows you to engage most joints without overloading them. This ability to combine different types of load, use many joints and engage almost all the muscles of the body is what makes the rowing machine so attractive for visitors to fitness clubs with different levels of training.
Main types of training
You can find out what cardio workouts are from the list below:
- Run. They do it in the gym or on the street. Run in place, jog or interval - each type provides the necessary intensity. Trainers are advised to gradually increase the load. For overweight people, running poses some health risks;
- Walking. Cardio training is suitable for overweight people and beginners. It is recommended to start with leisurely movements, gradually increasing speed. Interval movement brings a good effect - alternating habitual walking and fast steps.
- Training on simulators. To avoid mistakes when determining the load, it is advisable to start classes in the gym under the guidance of an instructor.
- Swimming. Gives noticeable results for healthy people and patients with joint and spine problems. To obtain a stable effect, it is recommended to visit the pool every 3-4 days. in Week.
- Aerobic exercise and dancing. Rhythmic movements provide a stable and high load, and bring pleasure.
A little history
The first simulator appeared in the 16th century. It was a primitive design, practically in no way similar to modern sports equipment.
Several scientists were involved in the invention and improvement of simulators:
- Friedrich Ludwig Jahn is a Prussian figure who invented the horse, gymnastic rings, parallel bars and made a major contribution to the development of exercise equipment.
- The Swedish scientist Per Henrig Ling, the developer of the so-called Swedish Wall, did a lot for the development of fitness equipment.
- Gustav Zander. He was the first to propose using different devices and apparatus to influence different parts of the body. The equipment he invented became the basis for modern cardio, therapeutic and strength training equipment.
Execution Rules
How to do cardio training to burn fat? It is advisable to adhere to the following rules:
1. Give priority to interval training, they are much more effective than aerobics.
2. It is advisable for overweight people to perform aerobic exercise, preferably walking.
3. Cardio training should be accompanied by strength exercises. This will help maintain muscle mass, stabilize metabolism and improve overall body condition. It is better to alternate both types of load.
4. Start your physical training routine with strength training and end with aerobics.
5. Conduct constant monitoring of heart rate indicators.
6. To lose weight, do cardio 3 times a day. per week for 35-45 minutes, 1-2 rubles is enough to maintain shape and muscle volume. with the same duration.
Cardio training at home
What workouts are considered cardio, if we consider a set of home exercises? Here are the following varieties:
- running in place. It is varied by trampling, touching the buttocks with the heels and raising the knees;
- dancing;
- aerobic elements;
- burpees;
- alternating jumps in one place (shallow version with a squat).
It's good if you have an exercise bike. It will help you get rid of excess weight and improve the general condition of the body.
By performing aerobic exercise, athletes can lose excess weight and stabilize their heart function. It is important to control your heart rate and duration of exercise. As a result of constant physical activity, you get the desired result and strengthen the body.
Exercise bike Spinbike
Efficiency: 5 Functionality: 4 Availability: 5
The Spinbike is a little inferior to the Airdyne, but it's still a great choice for cardio. Go for long distance rides, high intensity intervals or short sprints. Beginner cyclists take note: sitting for a long time in a not very comfortable saddle can lead to painful bruises the very next morning.
Recumbent exercise bike
Efficiency: 2 Functionality: 1 Availability: 4
Your arms, torso and even buttocks can enjoy a relaxing break. The recumbent exercise bike doesn't require anything, it just asks you to do some leg work. If you're looking for a comfortable chair to read or watch an episode of your favorite TV series, look no further than the exercise bike.
Treadmill
Efficiency: 5 Functionality: 5+ Availability: 5+
A good old treadmill is always the best choice. Unlike other cardio machines, it allows you to move the way nature intended. And it's very easy to use - just press the start button and click on the arrows to adjust the speed and gradient! Even walking on an inclined plane can be a serious challenge. To make the most of your time, unplug your headphones, leave the handrails alone, and get to some real work!
Orbitrek
Efficiency: 2 Functionality: 1 Availability: 5
We've placed the elliptical below the Arc Trainer because the latter offers more options. However, we face the same problems with a conventional elliptical trainer; movements are unnatural and ineffective. Plus, by setting the resistance to any level below 10, you'll burn calories just as efficiently as sitting on the couch.
The only advantage of the ellipsoid is the low load on the joints. However, we believe that cycling or swimming are much more effective if you are being held back by a knee injury.
Manufacturer of the simulator
The brand of the exercise machine is not so important when purchasing a basic model. However, it is also worth considering the manufacturer. At least to make the device last longer. Therefore, it is recommended to ignore even more profitable offers from little-known brands, giving preference to products from well-known companies.
The list of well-known manufacturers of cardio equipment includes Horizon , SVENSSON , Hasttings , Vision , Proxima , Oxygen and Clear-Fit . The model range of these companies allows you to find inexpensive solutions for beginners and professional models for real athletes.
Airdyne Upright Exercise Bike
Efficiency: 5+ Functionality: 4 Availability: 4
If you've spent any time on an Airdyne bike, you know how hard it is. While this bike looks like something out of the eighties and gets a solid A for looks, we give it an A+ for efficiency. The faster you pedal, the higher the air resistance becomes.
We suggest you try 30 second intervals at maximum speed with a minute's rest. Get a bonus point if you can keep lunch in your stomach afterwards.
