5 best home exercise machines that really work

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

They will help build endurance and strengthen muscles.

1. Exercise bike

• How much space does it take: depends on the model, but usually no more than 1.5 m in length, 1 m in width and 1.3 m in height.
• What is the price: from 5 thousand rubles.

The exercise bike increases endurance and develops Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms of leg strength without unnecessary stress on the knee joints. Therefore, it is perfect for overweight people and the elderly. Health benefits of cycle ergometer training for older adults over 70: a review.

Also, exercise on a stationary bike contributes to weight loss. Pedaling at a slow pace can burn up to 390 calories per hour. And if you do interval sprints: alternate the most intense and slow work, you will lose weight even faster.

How to choose an exercise machine for the home

There are vertical, horizontal exercise bikes and spin bikes. In horizontal, you work reclining - comfortable, but not so intense; on a spin bike, sit strongly leaning forward, like on a racing bike. If you are not preparing for a bicycle race and you do not have problems with the spine, take an upright one.

The cheapest are exercise bikes with a belt load. You can find one for 5 thousand or even less, but you won't be able to work properly on it: the load will be minimal.

Better to buy a magnetic exercise bike. They cost from 10 thousand rubles, but they provide normal cardio training.

Many models have handlebar heart rate sensors, but the readings are very inaccurate, so don't take this feature too lightly.

If you want to train based on the heart rate, in order to correctly select the load and know how many calories you burned, choose models with an electromagnetic system. You can connect a chest cardio belt to them, which accurately shows the pulse. In addition, they have different training programs. Price - from 20 thousand rubles.

For those who want to train really intensely and pump not only their legs, but also their arms, the AirBike air resistance trainer is suitable. On it, you pedal and move the handles, so that almost the whole body works. The more you move, the more drag the bike creates. The model works autonomously. Of the minuses, it makes a lot of noise and costs from 57 thousand rubles.

Regardless of the model, pay attention to the ability to adjust the seat not only in height, but also in distance from the steering wheel.

If this feature is not available, check if you are comfortable sitting before purchasing.

What to buy

• Exercise bike Royal Fitness with magnetic loading system, 17 990 rubles →
• Horizontal exercise bike DFC B5030 Mars, 13 990 rubles →
• Upright exercise bike Oxygen Pro Trac II, 30 290 rubles →
• Functional exercise bike Clear Fit CrossPower CS 1000, 49 990 rubles →

2. Elliptical trainer

• How much space does it take: length - from 0, 9 to 1, 7 m, width - from 0, 7 to 1, 5 m, height - about 1, 7 m.
• What is the price: from 5 thousand rubles.

The movements on this simulator are not completely natural for a person: you are doing standing, your legs describe the trajectory of an ellipse, which is not found in ordinary life. Therefore, it may be uncomfortable at first, but you will quickly adapt.

The gentle, shock-free movement reduces stress on the knees and spine, so the machine can be used with any weight and fitness level.

The elliptical trainer uses not only the legs, but also the shoulder girdle, and the calorie expenditure on it and the effect of Maximal exercise testing using the elliptical cross-trainer and treadmill on endurance is comparable to running on the treadmill. At the same time, it is easier to work on it Physiologic response to a prescribed rating of perceived exertion on an elliptical fitness cross-trainer than to run. This is a definite plus for those who want to regain their shape without suffering from heavy loads.

How to choose a home exercise machine

It is better not to buy belt models: they cost from 8 to 12 thousand rubles, but they make a lot of noise, quickly fall apart and do not give a good load.

If you need a reliable and inexpensive exercise machine and don't care about heart rate zones, take a magnetic one.

Such models cost 12-30 thousand, do not make noise, do not stagger and allow you to train intensively.

If you want to know exactly what heart rate you are working on and how many calories you burned, and are also ready to try programs with different intensities, you will have to pay from 30 to 100 thousand rubles for an electromagnetic simulator. The number of features depends on the model and price.

When choosing, pay attention to the weight of the flywheel: if it is less than 8 kg, the pedals will start to twitch and it will be uncomfortable to practice.

What to buy

• Elliptical trainer NordicTrack E 300, 27 999 rubles →
• Compact elliptical trainer Body Sculpture BE-6800D, 28 990 rubles →
• Elliptical trainer AppleGate E22 M with magnetic load system, 32 190 rubles →
• Elliptical trainer with ergonomic handles CardioPower E20, 25 900 rubles →

3. Treadmill

• How much space does it take: about 1.2–1.7 m in length, 0.6–0.7 m in width and 1.2–1.7 m in height. Some models fold down and take up less space in length.
• What is the price: from 10 thousand rubles.

Running is the most natural activity for a person and a real champion in energy consumption among other cardio. Running at an average speed of 10 km / h burns 600-800 kcal per hour, depending on the weight.

Regular jogging increases endurance, maintains cardiovascular health and lengthens Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk life by an average of 3 years.

However, unlike a stationary bike or ellipse, running provides a significant shock load, which can be detrimental to the health of the knee joints and spine. Therefore, if you have a lot of excess weight or problems with joints and back, think twice before buying a treadmill.

How to choose a home exercise machine

The cheapest tracks are mechanical, without an engine. In such models, the tape is installed at an angle, with each step you push the canvas.

The position of the body on the mechanical track is unnatural: instead of keeping the body straight and moving your arms freely, you grab the handrails and lean forward. As a result, hands and elbows get tired. You can buy such a simulator only if you plan to walk: it will not work comfortably and for a long time.

There are also good tracks without an engine - the coolest inertial models with a curved belt.

These simulators have a special design, so you don't have to hold onto the handrails and run uphill all the time. The inertial track can be accelerated to any speed. In this case, you do not need to switch anything: the speed changes instantly. This track costs about 400 thousand rubles and is more suitable for CrossFit fans. But if you're looking to do some really hard running workouts and the price doesn't scare you, it's worth a try.

Engine tracks cost from 19 thousand rubles. The speed depends on the power. As a rule, in the characteristic they write how much it will be able to accelerate. For example, with a 0.8 hp engine. with. the maximum speed will be 8 km / h. This is a very relaxed run, so if you want to do more intense cardio sessions, buy something more powerful: 1.5-2 liters. with. Such tracks can be accelerated up to 16 km / h.

Models from 30 thousand rubles usually include several programs, the ability to adjust the angle of inclination - to run both straight and uphill, a built-in fan that will blow over you while driving, the ability to turn on music right on the track and other chips.

What to buy

• Treadmill with a variable angle of inclination DFC T190 Rekord, 31,990 rubles →
• Folding treadmill DFC SLIM PRO, 26,990 rubles →
• Treadmill with a maximum running speed of 20 km / h Kettler TRACK S8, 119,999 rubles →
• Electric treadmill Clear Fit Enjoy TM 7.35 with a shock absorber system and a wide belt, 92 990 rubles →

4. Rowing machine

• How much space does it take: 1, 9–2 m in length, 0.5 m in width and 0.7–0, 9 m in height. Many models can be stacked vertically to save space.
• What is the price: from 10 thousand rubles.

A rowing machine burns an average of about 600 kcal per hour - more A comparison of energy expenditure during rowing and cycling ergometry than a stationary bike. Loads the shoulders, back muscles, biceps and chest, hips, buttocks and abs, pumps the grip, strengthens the wrists.

No shock to knees and back, minimal risk of injury. The trainer is perfect for people of all ages, weights and fitness levels.

How to choose a home exercise machine

The most inexpensive rowing machines are models with hydraulic cylinders. They have two handles, which simulates rowing in real conditions, but for effective training you need to know rowing technique, otherwise it will be difficult to practice.

Cheap exercise machines of this type cost from 10 thousand rubles, do not have adjustments for the height of a person and often make a lot of noise due to the plastic seat rollers. The price of more expensive models can exceed 40 thousand rubles. Usually they have several programs, all the necessary adjustments and a heart rate monitor.

Rowing beginners should try the center row models.

On these machines, you grip the handle attached to the cable with both hands and slide back onto the seat.

If you are not going to set records and monitor your heart rate, but just want to spend calories and build muscle, choose cheap models with magnetic load, which have a price in the range of 13 thousand rubles. Electromagnetic models from 30 thousand have ready-made programs and the ability to connect a cardio belt to accurately determine the pulse.

For really tough and intense workouts, we recommend an aerodynamic rowing machine. These models are equipped with a movable fan, the blades of which create resistance: the more you pull the handle, the more difficult it is to row. The simulator matches the work in real conditions as much as possible, and therefore is used by professional athletes. However, it is not cheap - from 38 thousand rubles - and, moreover, makes a lot of noise.

If you want to train like professionals, but also a cool appearance of the simulator, consider models with a water type of load. In them, resistance is created by blades moving in a container with water, which simulates the conditions of real rowing. Such simulators cost from 40 thousand if they are made of metal, and from 80 if they are made of wood. The latter look amazingly stylish.

What to buy

• Rowing machine with aeromagnetic load system Infiniti R70, 75 000 rubles →
• Rowing machine with display and magnetic load system DFC R8001, 44,990 rubles →
• Rowing machine with water type of load First Degree Fitness Neon, 159 900 rubles →
• Mechanical rowing machine DFC R7104, 14,990 rubles →

5. Loops for functional training TRX

• How much space does it take: very small - small pouch.
• What is the price: 8 thousand rubles - original, about 1-1, 5 thousand - fakes.

TRX (total body resistance exercise) is a nylon line with hand grips and foot loops. The simulator is fixed on a horizontal bar, a counter or even an ordinary door and allows you to perform many exercises with your body weight: various push-ups and pull-ups, spreads, squats, lunges, folds and crunches on the press.

Everything is done in an unstable environment - you have to make extra efforts to keep your balance. It increases the difficulty of movement and the waste of calories, pumps muscles, a sense of balance and coordination.

Also, with exercises on the loops, you can make cardio complexes for pumping endurance.

How to choose a home exercise machine

Original TRX are sold on the official website and in Russia.

For home use, the cheapest model is suitable for 8 thousand rubles.

It has exactly the same mounts, anti-slip mechanisms and quick adjustments. It differs from more expensive ones in that it can withstand 180 versus 220 kg, and in the material of the handles: foamed polyurethane instead of rubber with antibacterial impregnation.

TRX analogs can also be bought at OZON, Aliexpress and other online stores. There they cost about 1,200 rubles and are simply called “Functional Training Loops”. Perhaps in such simulators there will be an inconvenient system for adjusting the length, unreliable fasteners, and the coating of the handles will quickly peel off. It's hard to predict - read reviews and hope for the best.

What to buy

• Loops for functional training TRX Burn, 12 420 rubles →
• Loops for functional training Demix, 1 999 rubles →
• Loops for functional training Harper Gym, 4 159 rubles →