5 and 3 highly almost useless cardio
Health / / December 19, 2019
Almost all training splits, focused on reducing the percentage of body fat include cardio. In the hall it is most often done on simulators, which differ in the degree of efficiency. We figured out what simulators allow to burn the most calories in less time, and any inventions fitness industry should be avoided.
Highly effective cardio
rowing simulator
Rowing simulator is the most efficient machine for cardio, but, unfortunately, is rare even in well-equipped rooms. If your have a - more often it is used. During the work on the rowing simulator involved the whole body, and 10 minutes of interval training you will tire as well as heavy polyarticular exercises like squats or one of the many varieties of rods rod.
Treadmill
Least favorite cardio, with the most common: it occurs in almost every room. Track if you have no problems with his knees and spine, - an organic tool to combat overweight. They are often criticized because of the "inefficiency". The tool running at full, did not need to watch TV shows, performing cardio. Combine the quiet running with sprint within the same workout, select the appropriate tilt angle and forward.
Stepper-ladder
Another great tool that simulates climbing stairs. Use stepper, alternating it with a treadmill. It is very effective kardiotandem. If you feel that climbing is given to you easily, do not hold hands on the handrails.
bicycle Airdyne
Here is another simulator, the effectiveness of which has become, so to speak, a legend in California gyms. The harder you press on the pedal, the faster rotate them, the sooner the spinning blades "wheels" and the more stress you have to overcome.
In Russia, these simulators have several large fitness network. If you are engaged in one of the clubs, the administration which bought a fitness machine, throw a challenge to do a few intervals: 30 seconds, 1 minute intense and dynamic vacation. A similar arrangement is shown here in this video:
A classic exercise bike
On the classic bikes, unlike Airdyne, pedaling can be not only in the high-intensity style, but also for long sessions. In particular, if you do not have an ordinary bicycle, you can select a single day, and drive on the simulator a few tens of kilometers, spending a couple of hours in the hall. This cardio remember.
The least effective cardio
Recumbent bike
Recumbent bike was set up for the rehabilitation of stroke patients or patients with disorders of the musculoskeletal system: it is ideal for these groups. But if we are talking about the full cardio, such a device is useless: when you use it only works ankle and partially hips. Neither of which the intensity of the training there can be no question.
Ellipse
Loved by many elliptical trainer is also considered a low efficiency. First performed by the unnatural movement. Second, enter into the effective range of the pulse combustion calorie can only circa-max ellipse speeds. The impact of the simulator is low and the risk of injury still persists anyway - so training is better to prefer the pool.
ski simulator
If you do not do cross-country skiing, ski simulator and considering as a replacement for cardio is not the best option, and that's why. Firstly, similar movements can be done in a crossover - it is in almost any room. Second, the movement in the ski simulator is also quite unnatural and rarely performed in everyday life.
Depending on what type of goal you are pursuing, visiting the gym, choose the appropriate equipment. If the workout for you - kind of reporting, climb on a recumbent bicycle, includes a new series of "Game of Thrones" and other TV series and enjoy the story. If you want a real result - do not feel sorry for yourself, get up on the treadmill or sit down for boating. While you will not get away with seven pots, leave the room early.