Exercise machines, exercise bikes, rowing machines: what are the best options for cardio at home?

Short Cardio for Cardiovascular Exercise refers to any form of rhythmic physical activity that increases your heart rate and respiration so that the heart and lungs can deliver oxygen to the working muscles. Importantly, it is the type of exercise that makes you tired, runny nose and scares many people.

People often do cardio to lose weight, but it is associated with many health benefits, including reducing the risk of heart disease, stroke. Research shows that cardio also improves cognitive function and mental health.

The World Health Organization recommends at least 150 minutes of moderate intensity or 75 minutes of intensive cardio per week.

There are many ways to do cardio, from team sports to cycling to work and sports. If you are willing and able to invest in a piece of equipment, you can also do cardio at home.

Treadmills, bicycles and rowing machines are the most popular cardio equipment you will find in a regular gym and you can buy these for your home as well. Here’s how to know which one is best for you.

Exercise machines

In terms of the effectiveness of exercise, it is difficult to look at exercise machines. Running uses up most of your major muscle groups, thus leading to an increase in heart rate and energy expenditure compared to other activities such as cycling.

As a bonus, since running on a treadmill requires you to support your body weight, it also helps to build and maintain your bones, keeping them strong. This is even more important as you get older, the risk of developing medical conditions such as osteoporosis and osteoporosis where your bone density is reduced.

But exercise machines may not be for everyone. The weight-bearing nature of running can exacerbate pain and cause swelling in people with common ailments such as rheumatoid arthritis.

Also, treadmills tend to require more maintenance (since most treadmills are equipped with machines) and can use more space.

Stationary bike

Stationary bikes provide another convenient way to achieve your cardio goals. Proper wheel installation is important to ensure you are comfortable and reduce the risk of injury. The general rule of thumb is that you want to bend slightly at your knees when your feet are below the pedal stroke.

While cycling has significant benefits for cardiovascular and metabolic health because it is weightless, it does not benefit your bones as much as walking and running. On the back, it provides a great cardio workout without straining your joints.

Pull the engine cable

If you are looking for the best cardio workout in the least amount of time, a rowing machine is probably for you. Because rowing requires you to use all of your vital muscle groups, including your upper body, heart, and lungs, to work harder than running and cycling to deliver oxygen to the working muscles. This means that the energy expended while rowing is comparable to running and larger than cycling.

But before you rush to buy a new rowing boat, there are two issues to consider. First, the technical challenges of rowing are greater than running or cycling because the skills of rowing are less well known to the average person. While a coach or trainer can help with this, just remember a good rowing technique should feel primarily in your feet, not your arms and back.

Second, the weightlessness of rowing means that it misses out on the same bone health benefits offered by treadmills, although there is some evidence that it can still increase bone density to a lesser extent. However, like cycling, the disadvantages of rowing can be ruled out by offering a more convenient joint option, offering a better option for people with joint pain who still want to keep their heart healthy. And healthy lungs.

So what is the best option?

It depends on your goals, your current health status, and most importantly, what you enjoy most. The best exercise is to do it. So choose the device that you find most enjoyable, as this will increase the likelihood that you will stick with it in the long run.

Lewis Ingram is Professor of Physical Therapy, Hunter Bennett is Professor of Exercise Science and Saravana Kumar is Professor of Health Research and Health Services at the University of South Australia. The piece first appeared on The Conversation.