How to choose a home exercise machine?
EXERCISE BICYCLES
Cycling has a beneficial effect on the heart, respiratory system, and increases endurance. The exercise bike imitates cycling, trains the muscles of the buttocks and legs. This type of exercise machine is quite popular for home use, as it takes up little space, is easy to train on, and is very effective. In 40 minutes of cycling on an exercise bike, you can burn about 1,500 calories.
How to exercise on a stationary bike correctly? The most important thing is regularity of training. Do not stop training, otherwise you will gradually lose the results you have achieved. The second rule is that you need to train according to an individually selected program based on your level of physical fitness. If you overdo it, training according to a more complex program, then at best, you will feel uncomfortable, at worst, you will harm your health.
The exercise bike is not only a cardio exercise machine, but also an aerobic exercise machine. Why do we need aerobic exercise? The body's aerobic capacity is the amount of oxygen it consumes per minute during physical activity. Our endurance is limited by the body's ability to supply muscles with oxygen. Increasing the body's aerobic capacity means developing endurance, in particular, of such important systems as the respiratory and cardiovascular systems. Regular vigorous exercise can increase the body's aerobic capacity by 20 or 30%.
Exercising on a stationary bike is quite a strong physical load. Even if you are absolutely healthy, listen to yourself carefully during the exercise. Pain in the heart area or behind the breastbone, a feeling of lack of air, severe shortness of breath, dizziness, nausea, weakness, headache - any sudden deterioration in health means that the exercise should be stopped. If you suffer from hypertension with frequent crises, then before starting the exercise, consult a doctor.
To make physical activity easier, try to focus on your biorhythms . If you are an early bird, pedal in the morning. If you are an owl, it is better for you to train in the afternoon. But keep in mind that you cannot sit on the exercise bike earlier than 2-3 hours after sleep. Evening workouts should be finished 2 hours before sleep.
Exercises should be done 2 hours after eating, and after training, try not to eat for at least an hour. If you have taken medications, drank tea, coffee, alcoholic beverages or smoked - do not start training earlier than an hour later. If you feel thirsty or have dry mouth during training, you should rinse your mouth, but do not drink any significant amounts of liquid during and immediately after training.
Workout clothes should be light and breathable; shoes - sports shoes, such as running shoes. If you wear a lot of clothes, this will cause increased sweating. The additional weight loss is liquid, which will be replenished with the first glass of water you drink.
Exercise bikes come in mechanical and magnetic types. They are driven by the user. The load is also adjusted by the person exercising independently. The main difference between them is the sound level and smoothness of the ride. Magnetic ones are much better in this regard than inexpensive mechanical exercise bikes. If possible, it is better to choose models with an existing training program. This will allow you to systematize your workouts and achieve the desired result faster and more comfortably.
It is worth noting that there is a special type exercise bikes - ergometers . Thanks to their shape and electromagnetic load system, training takes place with maximum comfort and is even recommended for people with disabilities.
TREADMILLS
This type of exercise machine is one of the simplest and most effective. Running is the simplest exercise that trains the cardiovascular system, effectively burns excess calories and does not require any knowledge or skills from the user. Treadmills are divided into mechanical and electric . Mechanical treadmills are driven by the user's own efforts, while electric ones are powered by an electric motor.
