Treadmills and related fitness equipment could make aerobic exercise much easier. Which type is best for you?
Even in case you enjoy exercising outside, there are occasions when it's too cold, too hot, or otherwise uncomfortable or impractical to walk, run, or cycle outside. And like many individuals, you've probably let your gym membership lapse. So how do you make sure that you're getting aerobic, heart-protecting exercise most days of the week?
It could also be time to take a position in a house exercise machine, resembling a treadmill or elliptical machine. Not only are you able to exercise within the privacy of your personal home, but you possibly can easily break up your workouts into 10-15 minute intervals throughout the day, every time it's convenient for you. Current guidelines recommend at the very least 2.5 hours of heart-rate-elevating (aerobic) exercise per week.
Consider your health history.
“If you have arthritis in your hips or knees, a stationary bike allows you to avoid lifting weights that can be painful,” says McGrail. Be sure to regulate the seat height in order that when the ball of your foot is at its lowest point on the pedals, there’s a slight bend in your knees, which helps prevent knee strain. A stationary bike can be alternative for novice exercisers and people with balance issues.
But if osteoporosis is a priority, weight-bearing exercise — which you’ll get on a treadmill or elliptical machine — is useful. With an elliptical machine, your feet don't come up and down the steps, so the burden lifting is more moderate, notes McGrail.
The elliptical has the additional benefit of working your arms in addition to your legs. You can even find stationary bikes with arms that move backwards and forwards, in case you need the added stability of having the ability to sit as a substitute of standing. However, you should definitely consider any history of pain in your shoulders or elbows, as repetitive motion can exacerbate the issue.
Rowing machines could be an awesome option for a complete body workout: they require you to make use of your arms, legs and core muscles. Because they use so many muscle groups, these machines is probably not one of the best for individuals who are less fit or beginners. Rowing machines are also not suitable for individuals with back pain.
Treadmill Tips
As one in all the unique home exercise machines, treadmills are the most well-liked. When considering your options, select a model with a sturdy frame and an electrical motor quite than a non-motorized treadmill. The price of the machine largely is dependent upon the standard, durability and power of the motor. Expect to spend at the very least $1,000. You will need a motor with at the very least 3 horsepower for running than walking.
Make sure the walking or running area (called a deck or belt) is long enough on your stride. This will vary depending in your height and in case you plan to run, which requires an extended walk. Other key features include an emergency stop button for safety, easy-to-use buttons, and gauges with letters and numbers large enough so that you can see clearly.
Before buying any style of equipment, check reviews or rankings of varied exercise machines. Consumer Reports (www.consumerreports.org) and lots of running and fitness magazines offer reliable information. If possible, take the machine in person at a giant box or sporting goods store or one that focuses on exercise equipment.
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