Category: What to choose

We offer a wide range of exercise machines. To find the right one for you, check out the descriptions below and choose the most effective option. The descriptions highlight which machine is better for strengthening muscles and which one helps you lose weight the fastest. Continue reading How to choose

Which to prefer – a treadmill or an elliptical trainer?

There are situations where health conditions do not allow for a full-scale workout on a treadmill. Should you give up on training altogether in such a situation? Giving up will not improve your health; on the contrary, your energy levels will begin to decline rapidly.

Other types of equipment, such as an elliptical trainer or simply an elliptical, also handle the tasks of a primary home trainer excellently.

So, treadmills or ellipticals – which ensures the maximum result for exercising in home conditions?

An elliptical trainer has special platforms for the feet and levers for the arms. The feet move along an ellipse, hence the name of the device. The arms move back and forth just like in normal walking. Naturally, all movements are performed by applying corresponding resistance.

Who should choose an elliptical?

• Those who suffer from joint pain and for whom the unavoidable impact load of running is contraindicated. The platforms move smoothly, so no impact moments occur.
• An elliptical trainer is a fully mechanical device that requires minimal effort and poses no danger even to tiny, curious explorers. In a home with small children, an elliptical trainer should be preferred.
• You do not consume electricity when using the trainer.
• For overweight people, running is often contraindicated to avoid overloading the heart and joints. For those carrying extra weight, the elliptical is an ideal choice.
• You simply don’t like to run.

Advantages of an elliptical trainer

An elliptical is a hybrid of a stepper, an exercise bike, and a treadmill. The movements performed on an elliptical are similar to skiing. Leg muscles are loaded actively but smoothly, and the muscle groups of the arms, abdomen, chest, and shoulder girdle also work. More “productive” models of elliptical trainers also include a computer that monitors heart rate and calculates kilocalories burned during the workout. You can adjust the load to suit you perfectly.

Therapeutic exercise specialists are of the opinion that ellipticals are particularly suitable for independent home training. There are almost no contraindications for their use, yet they simultaneously offer the opportunity for physical strength application, cardio training, and effective fat burning.

Which home trainer you decide to choose depends entirely on you and your preferences. However, it should be remembered that training on both a treadmill and an elliptical should be a continuous process, as only regular physical activity ensures the desired and noticeable results.

If you don’t want to exercise outside in bad weather, a home treadmill is the perfect solution for you. A trainer isn’t necessary because the equipment has only two functions: you can either run or walk on it. Compared to other exercise machines, the treadmill is the most effective, as you can burn up to 700 calories per hour, which is 200 calories more than, for example, practicing on an exercise bike.

In certain cases, running isn’t the most suitable form of exercise. For those who are overweight, elderly, or have a sedentary lifestyle, starting to run can cause injuries to the knee, ankle, or other joints.

Walking is more recommended for age-related ailments as well as back and leg injuries. It’s also great for pregnant women because it strengthens the muscles supporting the growing belly while activating muscles that are important for developing balance and coordination.

 

If you want to lose weight, choose an elliptical; a stationary bike is suitable for recovering from joint injuries. But if you don’t have enough time for a full-scale strength workout – practice on a rowing machine.

Treadmill

A treadmill is ideal for those who want to lose weight and train their heart. Walking is for beginners. Running is for advanced users who have no health problems.

Pros. Both walking and running help you lose weight, relieve stress, and train your heart and lungs. Walking strengthens the calves, but running also works the hips, glutes, thighs, and stomach, as well as the shoulder girdle and back muscle groups. This is, of course, provided that you actively use your arms while running.

Cons. Running is contraindicated for serious heart and lung diseases and glaucoma. Due to the high impact load, running is also not suitable for people with severe osteochondrosis, strong scoliosis, flat feet, or those with knee ligament or meniscus problems, warns Maria Kozatšenko, a personal trainer at Marina Club fitness club.

How to train? To develop endurance: 40 minutes of continuous jogging or brisk walking. To lose weight: 5 minutes of brisk walking, 1 minute of running, 5 minutes of brisk walking, 1 minute of sprinting. Repeat three times.

Rowing machine

Ideal for an athletic man who lacks time for a full-scale strength workout.

Pros. “Rowing is a symbiosis of aerobic and strength exercises,” says Maria Kozatšenko. “Rowing engages a lot of muscles: shoulder girdle, back, legs, glutes, stomach. This way you can burn at least as many calories as on a treadmill and additionally develop all the muscles in your body.”

Cons. Rowing develops the shoulder girdle, which many women are afraid of.

How to train. Training duration — 40 – 60 minutes with varying loads: alternating 1 minute — easier level, 1 minute — third difficulty level.

 

Stationary bike

Ideal for those returning to fitness after a long break, who have problems with leg joints, but want to strengthen the hip, thigh, and calf muscles.

Pros. The weight of the upper body rests on the saddle; the load on the legs and joints is adjustable by changing speed and resistance. However, if you choose a model with a wide seat and backrest and sit deeper in it, it’s possible to relax the back almost completely. “The main thing is that the saddle is correctly adjusted before starting – in the bottom position of the pedal, the leg must be slightly bent at the knee,” explains Maria Kozatšenko. The movements we use to extend the leg while pushing the pedal help develop the ankles and are also beneficial for the knees.

Cons . It’s hard to lose weight on a stationary bike – half of the muscles are practically inactive, so you should pedal quite fast and with high resistance.

How to train. For beginners: 15 – 20 minutes with minimum resistance.

For those who want to strengthen leg muscles: regular training for 30 – 40 minutes with medium resistance (level 2-4).

 

Elliptical trainer

Ideal for those who want to lose weight.

Pros. Similar to running, all muscles are engaged. But your feet are constantly on the pedals, so unlike running, there is no push-off, flight, or landing with the inevitable impact load that is dangerous for both the back and knees. Additionally, you have levers or “poles” in your hands. Transfer part of the weight from your legs and back to the poles and, by pushing them, force the shoulder girdle muscles to work actively. Walking on an elliptical is similar to Nordic walking, which is more effective for weight loss than regular walking. Running on an elliptical is also safe for overweight people.

Cons: The elliptical requires good coordination of movements. You might need a little time to get used to the elliptical.

How to train. 20 – 30 minutes of movement with variable intensity: 2 – 3 minutes — easy walk, 1 minute — at a higher difficulty level.

When training with any cardio machine, you shouldn’t expect weight loss or improved heart function if the training duration is only 10 – 15 minutes. This is only enough for a warm-up or post-workout relaxation. The length of a full-value cardio workout is at least 30, even better if it lasts 40 – 50 minutes. To avoid routine and monotony, alternate between higher and lower loads.

From time to time, give up your favorite machine. If you are already fit enough to use any machine, train your leg muscles on a stepper or stationary bike for a change, your shoulder girdle on a rowing machine, elliptical, or treadmill, while also increasing physical endurance and burning excess fat.