Treadmills and related fitness equipment could make aerobic exercise much easier. Which type is best for you?
Even for those who 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 ensure 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, akin to a treadmill or elliptical machine. Not only are you able to exercise within the privacy of your individual home, but you may easily break up your workouts into 10-15 minute intervals throughout the day, at any time when it's convenient for you. Current guidelines recommend no less than 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 also be a superb selection for novice exercisers and people with balance issues.
But if osteoporosis is a priority, weight-bearing exercise — which you'll be able to get on a treadmill or elliptical machine — is helpful. 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 also can find stationary bikes with arms that move forwards and backwards, for those who need the added stability of with the ability to sit as an alternative of standing. However, you'll want to consider any history of pain in your shoulders or elbows, as repetitive motion can exacerbate the issue.
Rowing machines might be an important 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 might not be 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 among 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 relatively than a non-motorized treadmill. The price of the machine largely will depend on the standard, durability and power of the motor. Expect to spend no less than $1,000. You will need a motor with no less than 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 for those who plan to run, which requires a protracted walk. Other key features include an emergency stop button for safety, easy-to-use buttons, and gauges with letters and numbers sufficiently big so that you can see clearly.
Before buying any sort of equipment, check reviews or rankings of assorted exercise machines. Consumer Reports (www.consumerreports.org) and plenty of running and fitness magazines offer reliable information. If possible, take the machine in person at an enormous box or sporting goods store or one that makes a speciality of exercise equipment.
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