Machines for cardio training are included in the equipment of every gym. The most common devices of this type are a treadmill, cross trainer, stationary bike, stepper, stairs. They can be used for several purposes: as devices supporting warm-up before training, for longer endurance training and to cool the body down after intense exercise. Watch the video to find out what each cardio training machine is characterized by and how to use them.

Training with cardio machinesis a necessary supplement to weight training. It can be used as a warm-up before strength or endurance training, as an independent training to increase fitness and endurance, and also after exercise to cool the body and normalize the heart rate.

Watch the video, in which the instructor Michał Piekarski from the McFIT gym presents various types of cardio training machines.

Cardio training machines: treadmill

The treadmill is a convenient alternative to outdoor running training. In many gyms and fitness clubs, modern devices are available with the ability to set the speed, distance and angle of the treadmill. A minicomputer connected to the machine measures our heart rate on an ongoing basis, shows the distance traveled and the number of calories burned. Thanks to this, we can constantly track the progress and adjust training parameters to our own needs.

Remember not to hold on to the side rails while exercising on the treadmill (except for injured and elderly people), tighten your abdominal muscles, do not slouch and run in the middle of the running belt.

Cardio training machines: cross trainer

The elliptical cross trainer combines the features of a stationary bike, stepper and treadmill. The person exercising stands on two skids connected with vertical handles to be held in their hands. The training consists in performing elliptical movements with the legs, while using the arms.

The big advantage of the elliptical cross trainer is that it does not burden the joints, so it can be successfully used by convalescents, the elderly and those suffering from skeletal diseases.

Cardio training machines: exercise bike

Training on a stationary bike does not differ significantly from riding a regular bike. It has similar advantages, incl.increases cardiovascular and respiratory efficiency, improves the work of the heart, allows you to lose weight and strengthen the muscles of the legs. What's more, on a stationary bike it is easier to control the heart rate thanks to the built-in pulse measurement sensors (most often they are in the form of metal elements mounted in the handlebar grip) - this is especially important for people who are slimming, who should maintain a constant pulse in the fat burning zone (60% of the maximum heart rate). ).

In addition, as with a treadmill, the exercise bike has a device that displays the distance traveled, training time and calories burned.

To get more benefits from training with an exercise bike, exercise varied and varied positions. Riding standing will strengthen your leg muscles and endurance, and sitting - improve the overall condition.

Cardio training machines: stepper

Stepper imitates the movement we make when climbing stairs. You can use it as a warm-up - then it's best to set a low load and focus on taking as many steps as possible to raise the heart rate and warm up the muscles. A greater load will make each step require harder work of the legs - thanks to this, we will strengthen the muscles of the calves, thighs and buttocks, and at the same time we will slimmer and firm the lower parts of the body.

Cardio training machines: stairs

Stairs is an interesting device that requires a person exercising to work in the same way as climbing stairs to a high floor of a skyscraper. Training on such a machine, contrary to appearances, is not monotonous - to make the effort more fun, you can use the touch screen to select a specific building (e.g. a pyramid, Eiffel Tower) and try to reach its top by climbing all the steps. You can adjust the speed of scrolling the stairs and select a specific training program (e.g. intervals).

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ABC of exercises