The most effective home exercise machines for weight loss are those that are used for cardio training. During exercise, the fat burning process, aerobic lipolysis, is activated. Fat is a slow source of energy and is used most efficiently during prolonged low- and moderate-intensity exercise. This is what home exercise machines for weight loss provide.
To make the fat burning process effective, it is important to keep your heart rate in a special zone during exercise. Subtract your age from 220 and calculate 60% and 70% of the resulting number. This will give you the lower and upper limits of your heart rate.
Most often, when they need a weight loss machine, people choose vibration, bicycle and orbital models. Let's take a closer look at them.
Exercise bikes for weight loss
Such models are one of the most popular options. An exercise bike for weight loss is suitable for:
- Who wants to work out the muscles of the legs and buttocks. However, with its help you can tighten your figure as a whole.
- Who are contraindicated for high-impact cardio exercises, including running?
- Who undergoes “drying” in combination with strength exercises to make the muscle relief more beautiful.
When exercising on an exercise bike for weight loss, start by warming up at a slow and then at a medium pace. Pedal while maintaining your heart rate between 60-70% for 5 minutes. Then accelerate sharply and move at high speed for 1-2 minutes. Then gradually slow down and pedal slowly for 2-3 minutes, remembering to monitor your heart rate. Continue alternating stages for 15-25 minutes. If this workout is difficult for you, pedal at a moderate pace throughout the entire session.
Simple fitness for the lazy: easy but complete workout
Fitness trainers have developed a whole range of exercises for the lazy, which also effectively allow you to lose extra pounds. You can perform this type of exercise while watching TV or listening to music. For classes you will need dumbbells, a towel and support:
- They sit on the sofa and take their hands to the edges of the towel located above their head. It is necessary to bend to the side without loosening the tension of the towel.
- Take dumbbells in your hands and stretch them out in front of you. After this, the limbs are simultaneously spread to the sides and held in this position for 1-2 seconds. Instead of special weights, you can use bottles of sand or water. Repeat at least 10-15 times.
- The exercise is performed in a position lying on your side with your head raised. The upper leg is raised up to the maximum possible height with the toe extended. The limb is fixed for a few seconds and returned to the reverse position.
- Lie on your back, arms extended along the body. As you inhale, lift the pelvis up and hold it at a height for three counts. The exercise is repeated 10 times. The complex can be complicated if, simultaneously with raising the pelvis, one of the legs is moved forward at a right angle to the floor.
At the end of the complex, for the lazy, you also need to do a cool-down. Stretching is best.
Exercises for the lazy will not give the same effect as fitness training in the gym, but they will allow you to remove excess fat deposits and tighten your body. The set of exercises for home is complemented by lifestyle changes, for example, not using the elevator or walking before bed.
Elliptical trainers for weight loss
Orbitreks are the most universal option. The fact is that the elliptical trainer for weight loss:
- Suitable for almost everyone, including people who are contraindicated for putting stress on their knee joints.
- Helps remove fat not only from the hips and buttocks, but also from the waist, arms and even back. During training, the muscles of the entire body are used.
To effectively use an elliptical trainer for weight loss, you need to exercise for at least 15-30 minutes. The best option is interval training. Pedal at an average pace for 15-60 seconds, and then accelerate and sprint for 15-30 seconds. The duration of both stages depends on your level of preparation.
Selection of sports equipment and its features
Not everyone can afford the latest multifunctional exercise equipment. To reduce the volume of your thighs, waist and chest, you can use inexpensive sports equipment. What exactly is best to buy depends on what area you want to work on:
Stomach. It is at the waist that unnecessary fat is deposited, which is the most difficult to remove. A hoop (hula hoop), fitball, roller and vacuum massagers, and weight loss belts can help in the fight for the desired shape. Hands. To strengthen muscles and tighten skin, you need simple equipment such as dumbbells and an expander.
An important condition is to ensure equal load on both limbs. Hips and buttocks. A band massager and squats on a fitball are what will help remove the effect of riding breeches and make your hips slim and toned within 1-2 months of systematic training. Legs
You can pump up your legs using an expander, fitball and jump rope. Just 30-40 minutes of daily exercise and your legs will become chiseled and sexy.
These additional accessories have a reasonable cost, so it is best to buy several elements at once. The purchase can be made in a specialized store or online. Before purchasing, carefully evaluate all the characteristics of the product, weigh its advantages and disadvantages.
Well, if you prefer to work out in a gym, then you should choose one that has all the necessary equipment.
Vibration simulators
Such equipment is used primarily to improve health, but you can also lose weight with its help. A vibration exercise machine for weight loss is suitable for those for whom both cardio and strength exercises are generally contraindicated. Its advantages:
- A gentle, extremely safe workout that is suitable even for older people.
- During training, a huge number of muscles are used, there is no emphasis on one part of the body.
- Ease of use. In fact, when working out on such a simulator, you don’t need to make any effort at all. The muscles will contract and relax on their own, under the influence of vibration.
Exercises on the simulator should be planned taking into account the recommendations of the manufacturer, as well as the doctor. It is important to strictly follow the instructions for a specific model, choose the correct vibration frequency and session duration.
What can you combine with exercise training to lose weight?
If you finally decide and install a machine at home, then you don’t need to limit yourself to training only on it. There are relatively inexpensive sports equipment that can enhance your exercise, shape your figure and help you lose weight. Below we provide a list of the most popular and in-demand sports equipment that may be useful to you both at home and in gyms.
Useful sports equipment for body shaping:
- rubber;
- expander;
- jump rope and some others.
Exercise equipment for weight loss
Separately, it is necessary to highlight the following equipment that can help effectively fight excess weight on the stomach:
- Rotation disk. Using the disk is very simple, and it does not require significant financial expenditure. Rotation on the sides will allow you to strengthen the muscles on your stomach. You need to use the disk every day for half an hour.
- Fitball. Fitball is a fitness ball that today has gained enormous popularity and appreciation among people of different age groups. A fitball is an orthopedic ball that can come in different sizes. It is made from special materials that promote effective impact during training.
- Hula Hup. People born in the Soviet Union are accustomed to understanding the definition of hula hoop as a simple hoop that rotates around the stomach. You can practice hula hoop absolutely anywhere, both at home and in the gym.
Principles affecting the effectiveness of the simulator
Many people kill themselves on the exercise machines, and then begin to have a hearty dinner - around 10 pm. How long do you need to exercise with this diet to lose weight?
You need to approach nutrition wisely, given that you will spend a lot of energy on the simulator. What does it mean? Your menu must contain a sufficient amount of carbohydrates - this is the main source of energy. But protein is responsible for restoring the body, so don’t forget to add it to your diet. The table must have fruits and vegetables, meat and cereals
But the most important thing is plenty of regular drinking water, drink about 2 liters daily
What time of day is best to train? Since some consider themselves to be larks, and some to be night owls, you need to choose the time yourself. The optimal time to study is when you feel like studying. Only in this case will you truly get pleasure, and not violence against yourself.
How to choose a suitable simulator?
Today, all of the above-described simulators can be purchased and installed at home.
The main nuance in choosing a device for your home will be the dimensions and design; you need to pay attention to such points
And yet, how not to make a mistake when choosing an exercise machine for your home? Such concern is understandable and justified, since any person with problems wants to get rid of them once and for all.
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The most effective exercise machine for getting rid of fat deposits and losing weight is the elliptical trainer, since it perfectly loads the muscle frame of the whole body, does not create a lot of noise like a treadmill, and relieves stress on the joints. But other devices are not much inferior to it in these criteria.
That is, you also need to pay attention to the stepper, exercise bike, rowing machine, as well as the treadmill, which we described above
How to choose the right home exercise machine for weight loss?
If there are health problems, they need to be taken into account first. For people with sore knee joints, it is better to buy an orbitrack than an exercise bike - the load on the problem area will be less. If you have serious diseases of the cardiovascular system, for which cardio training is contraindicated, preference should be given to a vibration platform.
It is also important to understand what effect a weight loss machine will help achieve. Orbitrek is a good option if you have folds on your back, excess fat on your arms, or if you want to tighten your entire figure and become slimmer. An exercise bike is perfect if you need to quickly get rid of “ears” on your sides or excess fat on your inner thighs. In addition, models of this type are a good helper in the fight against cellulite. Finally, using an exercise bike can easily solve the problem of saggy or too flat buttocks.
If you have any doubts about choosing a simulator, consult our specialists or come to the showroom and test different models. Find what's right for you!
Abdominal bench
This fitness attribute is suitable for those who are focused on programmatic weight loss in the abdominal area. Not a single gym is complete without a press bench. But since the machine is designed specifically for working out the abs, for full-fledged training on general condition, other types of exercise equipment should be added to the bench. After all, the goal of the classes is uniform abs and beautiful relief in the waist area. The bench is used for intensive training, as the device helps to achieve quick results with regular training. Moreover, all exercises are performed on the floor and are practically safe.
You should know that fitness benches (press) are divided into types:
- exercise machines with a backrest with a variable angle of inclination;
- with reclining back;
- with reverse angle;
- in the form of a Roman chair.
Accordingly, the set of exercises for working out the abdominal muscle group differs, covering the muscles of the back, buttocks, and shoulder joint (with load on the arms). There are also folding benches and devices with a curved back.
Minuses
It should be taken into account that it is possible to exercise the press intensively in the absence of diseases of the abdominal cavity. In addition, increased stress on the heart may be contraindicated for some.
