Top 6 compound the best machine for cardio at home: Now that you know why they are important, we show you the 6 best things you can do in the gym
This exercise works your back, hips, core, and arms, strengthening the muscles you need to lift and pull. If you can’t do it with bars, do it with dumbbells.
Squats are a movement that we perform daily in our day-to-day, when we sit down, stand up, or lift something, and as we already explained, it works at least 4 or 5 muscles.
You can do it without weight or with its variants: goblet, with a bar, sumo type with dumbbells.
This exercise engages all the muscles you use to stand, walk, run, and jump, including the glutes, hamstrings, calves, core, and quadriceps. To make it more challenging, perform it with two dumbbells at your sides.
It’s a classic for building upper body strength. This exercise works the chest, shoulders, and triceps and is one of the most effective.
This exercise is amazing for sculpting arms and building strength any time you lift things overhead, like doing pull-ups.
Strengthen your legs and back. In addition, you can do it with bars or dumbbells and it also has different variants.
Do you have a history of injuries to your knees, ankles, or any other part of your body? If so, please avoid high-impact activities in those areas because you can injure yourself again. Instead, choose some low-impact cardio,
such as strength training, yoga, Pilates, swimming, or some other activity. Believe it or not, they are challenging exercises that do increase your heart rate without causing joint damage.
Essential best machine for cardio at home
*TREADMILL: The treadmill is one of the most widely used and popular cardio machines in the gym, as running at a steady, moderate pace is a surefire way to burn fat and calories.
Just walking for an hour, you can burn between 300 and 400 calories, and running, between 600 and 1,200 calories per hour, depending on the level and inclination you have chosen during the exercise.
One of the most beneficial aspects of the treadmill is that no matter your ability, age, or size, everyone can use it to increase stamina, lose weight, and improve cardiovascular health.
*ROWING: The exercise that is carried out in it is one of the most complete. Halfway between cardio and strength machines, this device makes us use 80% of our muscle mass and activates the entire body.
By exercising the arms and legs in the same way, you can burn 1000 calories per hour as long as the machine is used correctly.
It is advisable to use the power row in 10-minute intervals with proper posture so that your body forms a 145-degree angle when you lean back.
*STATIONARY BICYCLE: The stationary bike is perfect for novice users who are hardly going to the gym and are not used to using machines since it is an easy machine to use and it is very difficult to injure yourself with it.
This machine will allow you to burn between 500 and 1000 calories per hour if you use it correctly. For this, we recommend that you do interval training in which you should keep the intensity high in the intervals for a few minutes,
then slow down for about a minute and repeat continuously for as long as you can.
With the elliptical, we work the whole body, including the abdominal wall. If the exercises are done well, a person weighing 80 kilos could burn an average of 800 calories in an hour. It also minimizes the impact on the knees and hips.
Its main advantage is that it allows you to perform a great workout without excessive wear on the joints.
If you have finally decided on cardio training at our Gym in Almendralejo, always remember to warm up well before and after your exercise sessions, and do not forget that the intensity of the work is paramount the more intensity, the more calories burned.
Come to WUp Fitness Center, your gym in Almendralejo, and enjoy 1000m² of facilities with Premium brand machines so you can exercise your whole body.
Best chest gym machines for cardio exercises
The flat bench or chest press is the quintessential machine for working the pectorals. We can use it both flat, inclined, or declined, and thus work different areas of the pectoral, guaranteeing a complete workout.
In turn, it can be done with a bar or dumbbell. The bar allows you to load more kilos while the dumbbells allow a much wider range.
The chest bench in its different positions is essential to achieve solid and well-formed pectorals. That is why we recommend not only using it as a flat bench but also incorporating the incline and decline position into the routine.
The first place more emphasis on the greater portion of the pectoral while the second is on the lower pectoralis and the serratus.
Peck deck or butterfly:
The peck deck or butterfly generally works the middle and lower chest, with special emphasis on fully stretching the muscle through a wider range of motion.
This makes it one of the movements that cannot be missing from your routine, since it will help you strengthen and develop the pectorals, as well as improve your performance in other chest exercises.
The Pec fly machine simulates the dumbbell fly movement that is done in a horizontal plane. It emphasizes the pectoralis major muscle, the broad chest muscle, and some auxiliary muscles.
Due to its characteristics, it is ideal as an isolation exercise for the pectoral muscle since it activates only one joint.
Its ability to recruit the pectoralis major has been proven to be as good as a bench press, while also allowing the pectoralis major and serratus to be worked.
This is due to its wide range of motion that allows for maximum contraction and extension of the muscle.
With the high pulleys, we can do crossover pulleys, a very useful exercise to give the chest the final stimulus. This movement allows us to carry out a greater path than that obtained with the openings or with the machine,
in this way, we work the pectoral in its entire width, reaching the minor or internal pectoralis, since it allows us a great extension and contraction.
The cable crossing has an effective eccentric phase that allows a significant stretch of the pectoral muscle and, if controlled, can be used to the full.
Likewise, the contraction that is obtained when the hands alternately cross in front of the body, allows the sternal region of the chest to be worked on.
Multipress (Bench Press):
Doing a flat bench press on the multipass is an excellent option as it allows for a fairly complete level of muscle contraction and extension.
Being a guided machine, we should not worry about stability and balance issues, favoring the possibility of being able to carry more weight without the risk of hitting ourselves with the bar in case of failure.
Another advantage of the horizontal chest machine is that each side of the body works with its own load, making a proportional effort without the other side having to compensate.
Best different cardiovascular exercises
*Running: besides being one of the cheapest exercises, since you only need a good pair of tennis shoes, you can do it alone or accompanied, both outdoors and indoors on a treadmill at the gym or at home, it can get to burn up to 300 calories if done for 30 continuous minutes.
*Walking: when done in an accelerated manner it is known as powerwalking. It is done at a brisk and fast pace so that it is difficult for you to speak but you can still feel comfortable with your breathing, if it is done for 45 continuous minutes you will be burning the same calories as if you were jogging.
*Cycling: One of the benefits of cycling is that it can be done at any time of the year, outdoors or indoors on a stationary bike, spinning classes have become one of the most popular cardiovascular exercises today and both genders can do it-
With this exercise, you can burn up to 500 cal if done for 45 minutes. In addition to strengthening your heart system, legs, and buttocks and increasing your physical resistance.
*Swimming: one of the most complete exercises, since you work all the muscles of the body, it strengthens your respiratory and cardiac system, and in addition to burning fat, it helps you tone your body if done for 30 continuous minutes you can burn up to 700 calories.
It is an excellent exercise for those who suffer from joint problems.
*Aerobic step: this exercise which was very popular in the 80s, is now also performed by both men and women, it helps to exercise the lower part of your body (hips, buttocks, legs), and doing it for 30 minutes can burn 400 calories.
Not only does it strengthen your cardiac system, but your physical resistance increases as the intensity of these exercises increases.
Best heart rate according to the objective of cardiovascular exercise:
Depending on the goal you have from cardio, you have to seek to reach a certain heart rate. Keep in mind that the intensity of the exercise will depend on your physical condition.
There are three intensity levels that you can focus on in your cardio training; You can even incorporate all of them in the same training. Here’s the data.
*High-intensity cardio: it makes you reach a maximum heart rate of between 70% and 85% and an effort scale of 7 to 8. It is usually a challenging level of demand and lasts less time.
*Cardio of moderate intensity: the maximum heart rate is between 50% and 70% and on an effort scale of 5 to 6. It is the most recommended cardiovascular exercise by health departments.
*Low-intensity cardio: Your maximum heart rate is at 50% and at a level of 3 to 4 on the exertion scale. Generally, you are in this zone during a warm-up or light exercise, such as a walk.
Calculating the maximum heart rate is very simple. Let me show you the most basic formula.
You just have to subtract your age from 220. For example, if you are 25 years old, your HR would be 195 beats per minute (bpm), and your HR at 50% would be 97.5 bpm. So you can calculate the rest according to the goal you have.
Benefits of the best machine for cardio at home
*By reducing fat, you lower the risk of obesity and the pathologies that derive from it.
*Workouts may reduce symptoms of depression: In addition to improving the mood of healthy people, aerobic exercise can have an exceptionally powerful positive impact on people with depression.
In a pilot study, people with severe depression spent 30 minutes walking on the treadmill for 10 consecutive days.
The researchers found that the activity was “sufficient to produce a clinically relevant and statistically significant reduction in depression.”
*Promotes respiratory capacity and resistance to certain diseases.
*Cardio exercises lead to increased elasticity of the arteries which lowers the risk of hypertension. More hormonal control produces a better mood.
*Cardio can also improve cholesterol levels: A recent large review of the research on how cardio affects cholesterol levels has looked at 13 studies on the subject.
The bottom line is that aerobic exercise is linked to lowering LDL, which is also known as “bad” cholesterol because it can build up on artery walls and increase the risk of heart disease.
Cardiovascular exercise is also associated with raising HDL, also known as “good” cholesterol because it mobilizes cholesterol in the blood.
*It also works to alleviate the symptoms of diabetic patients by controlling blood sugar.
*They improve coordination and balance. In addition to this increases confidence and self-esteem.
*The metabolism becomes more efficient.
*Cardio may also be linked to increases in the size of memory-related brain areas, but more research is needed.
A study of older women with mild cognitive impairment (MCI) reveals that aerobic exercise is linked to an increase in the size of the hippocampus, an area of the brain involved in learning and memory.
For the study, 86 women with MCI between the ages of 70 and 80 were randomly assigned to do one of three types of exercise twice a week for six months.
Some did aerobic training (like walking and swimming), and others focused on resistance training (like weight lifting) or balance training.
Subsequently, only women in the aerobic group were found to have significant increases in hippocampal volume, but further studies are needed to determine the effect this has on cognitive performance.
*The activity increases resistance to fatigue by the production of lactic acid and stimulates blood circulation.
*Improvement in physical appearance benefits overall health.
Summary of the best machine for cardio at home
These activities increase your heart rate and breathing when you use your largest muscle group repetitively. They are of high and low intensity, they depend on the oxygenation capacity to burn calories.
This process occurs because the muscle must use its fat reserves as fuel. The largest muscle groups are worked on and should be done in at least 30 minutes per session 3-5 days a week.
The best options for cardio are dancing, swimming, cycling, using an elliptical machine, jogging, and skating.
Research has shown that after doing cardio the body continues to burn fat because the metabolism is activated, that is, you can lose weight with the body at rest after intense exercise.
High-impact exercises include those that involve having your feet off the floor at some point during training and that require outside to perform.
They emphasize jumping rope, which supports weight with the extremities against gravity.
Soccer which requires running behind soccer balls covering several kilometers falls into this category. Low-impact ones keep both feet on the ground like weight lifting.
There are also those without impact, among which qualify for swimming, aerobics, and cycling, but they increase the pace and burn calories.
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