Most of us sit and relax far too long during the day. If you sit more than 5-6 hours a day, you increase your heart disorder risk. Research shows that cardio fitness helps to protect our heart against diseases. As the level of cardiovascular fitness goes up, the chances of heart disease go down.
Importance of Cardiovascular Fitness
If done regularly, cardiovascular exercise has the best long-term effects on your health & fitness.
- It maintains weight loss,
- Lowers blood pressure,
- It makes the heart more robust & efficient to pump more blood to the muscles,
- Enhances cholesterol by lowering LDL (unhealthy cholesterol) levels and increasing HDL (healthy cholesterol) levels.
When you glance at a stationary bike or treadmill, you might only envision boring steady-state workouts. You can utilize high-level equipment to push the pace of your routine. Investing in a cardio machine can motivate you and keep your exercises fresh.
Top 10 Cardiovascular Fitness Equipment
Here is the list of top cardio equipment which can improve cardio fitness in excellent ways. Let’s have a look.
1. NordicTrack Commercial S22i Studio Cycle
Want the cycling studio experience at home gyms? The NordicTrack Commercial S22i Studio Cycle’s here! An interactive model specifically designed to mimic a personal cycling coach in your house. The machine’s powers by iFit, connected fitness equipment loaded with content.
This exercise bike has a 22-inch interactive screen. It’ll enable you to cycle through the utmost beautiful landscapes in the world. Or, you’ll get a session with elite trainers, on-demand from iFit. It also provides cross-training options like strength training and yoga.
See: 5 Essential Stretching Exercises for Flexibility
2. Air Runner
Stepping onto a treadmill to jog another imbecile minute might sound like the most unattractive way to workout. So, don’t waste your time! Cut your running time to half. Boost up Air Runner’s intensity, specially built for sprinting.
Better yet, this motor-free equipment is built to be powered by your strides. There’s no maximum speed. So, try to push your cardiovascular activity as hard as you can during sprint interval workouts.
Think you can pick up with speed? Try this- Make a 15-second sprint as fast as possible. Then, rest for a minimum of 15 seconds. Keep your core braced and chest-high the entire time you’re running. Well, that’1 round. Make it 40! The more cardiovascular fitness, the merrier!
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3. Bow flex M8 Max Trainer
The M8 Max Trainer offers low-impact cardiovascular training that torches calories. It’s elliptical and stair stepper equipment. A Bow flex’s JRNY technology comes with a personalized coaching system. The system generates daily custom workouts that adjust time & intensity automatically as your fitness improves.
4. Concept2 SkiErg
This new exercise machine isn’t your dad’s gawky ski machine. Professional country skiers utilize this machine to enhance their skill of exploding down the poles for more power. While you may not be hitting the slopes anytime soon, you can use this for an upper-body workout and grueling cardio workout.
To drive the handles down towards your body, use your arms, abs, hips, & shoulders. The speed, strength, and power required for each rep will boost up your heart rate and make you sweat. A piece of very effective equipment for cardiovascular fitness!
To make it even more challenging, change your legs’ position. Holding an inline or deep lunge blast not only your lower body but also narrows your base of support. It’ll force your core to stay upright & braced as your arms move up and down.
Also read: 7 Days Cardiac Diet Meal Plan Breakfast, Lunch and Dinner Ideas
5. Assault Air Bike
The Assault Air Bike may look like it belongs in a dirt-filled corner of a weight room. But that’s not the case at all. It deserves a lot of respect! In my opinion, it’s one of the effective home gym equipment, equipment, among others!
This workout equipment comes without a motor. It only has a fan attached to its front wheel that gives wind resistance. The densely you pedal your legs & pump your arms, the higher the resistance becomes. While it’s swifter on your joints, it offers an intense aerobic workout that burns many calories in a shorter period.
Are you considering a finisher to tack onto your regular cardiorespiratory exercise?
We recommend sprinting for 15 seconds. Then, rest for 15 seconds. That’s one rep. Do a total of six! But, instead, if you wish to test your endurance, do 3 miles as fast as possible.
See: How to Lose Subcutaneous Fat
6. Schwinn Air dyne Bike Series
Well, the Assault Air bike isn’t the only variable-resistance air bike available on the market. Schwinn’s Air dyne Bike series can also give you nasty cardiovascular fitness, with visible results!
On Air dyne Bikes, you’ll slightly feel a greater sense of power. With each attacking pedal & push, the more robust response from the bike will get yielded. Also, don’t miss the small comforts on the bike. The cupholder will rescue you whenever you wish to gulp down some water. It’s one of the best home gym machines.
7. Jacob’s Ladder Step Machine
Climbing a ladder isn’t so dreadful. But what if that ladder keeps going up and up and up? Suddenly, that so-simple activity becomes an outrageous workout. That’s the idea behind the Jacobs Ladder. It’s a self-paced exercise machine that requires you to climb upward endlessly.
This machine will put you on a 40° angle. It’ll engage your core muscles and releases stress off your lower back.
Cardiovascular fitness becomes fun as it’s different from any other exercise you perform at the gym. The climbing action hits huge muscles like shoulders, quads, lats, and glutes. It burns a ton of calories and revives your metabolism during the process.
Also read: 5 Keys to Lower Blood Sugar Without Insulin
8. Concept2 Rowing Machine
Want a heart-hammering workout? Look no further! The Concept2 Rowing Machine’s here to save your day. It requires a coordinated effort from the lower & upper body and extreme aerobic & muscular endurance to blast out every stroke. It’s low impact, so you’ll get the same cardiovascular fitness as running. But your joints won’t pound. However, not every rower is created equally.
It provides smooth resistance, unlike other home gym machines that jump & jerk when pulled vigorously. Meaning, you can work out as robust as you want while maintaining a uniform ride. Also, the harder you exercise, the more calories will get burn.
9. Peloton Bike
Don’t just pedal on a spin bike, hoping for good results. Instead, buckle into a vigorous group fitness session from one of Peloton’s trainers. Do so from anywhere using the bike’s attached video screen.
You can take live sessions or according to your time. It’s almost like owning a cardiovascular fitness studio in your own space. But there isn’t a group of sweaty guests to deal with when you’re finished. An excellent method to boost your energy levels and immunity!
10. Nordic Track RW900 Rower
Concept2 keeps on raising the bar for rowers. But there’s one thing that its rowers don’t offer- A connected experience. That’s when Nordic Track RW900 Rower comes in place.
It consists of a 22-inch HD touchscreen display, powered by the iFit connected & interactive technology. It streams iFit workouts from top-rated trainers right into your house. The RW900 also has a smooth magnetic resistance. It’s so quiet that you watch a film on your big screen as you get your sweat out. All of this is much better than lifting adjustable dumbbells at the gym.
What to Consume Before & After Workout
What you intake before and after a workout is as crucial as what you do during your training. Working your body on empty isn’t a perfect idea. You’re more likely to crash than to enhance. So, before jumping into a weight bench or treadmill, eat a light snack!
See: Top 10 Best Diet Plans in 2021 for Overall Health Protection
a) Before Workout
Leave a gap of one hour between consuming & exercising to enable your body to digest.
Select something low in fat, calories, and fibre. Stay away from heavy-calorie items. A snack containing less than 200 calories and includes both lean protein & low-glycemic carbohydrates will be perfect!
Low-glycaemic carbs involve mostly beans, fruits, veggies, pasta, low-fat dairy items, nuts, and processed grains. All these will keep your blood sugar level steady, getting a fuelled feeling throughout the training. Lean proteins will digest pre-workout. It’ll ensure that your muscles have what they require for exercise.
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Some pre-workout snacks include-
- 1/2 cup berries + 100-calories granola bar
- Low-fat string cheese + apple
- Two-piece of brown rice cakes topped with one tablespoon hummus each + cucumber slices
b) After Workout
After a strenuous workout, replenish with proteins and carbs. Proteins are needed to repair damaged tissues. Carbohydrates replace the muscle glycogen that gets depleted during exercise. See Top 10 Vegan Diet for Bodybuilding
Try to eat within an hour of training. It’s okay to skip post-workout refreshment and have a carbohydrate and protein-rich dinner a few hours later. But, after all that sweat released behind weight sets, a snack’s worth it!
- One hardboiled egg + 1/2 cup cooked oatmeal.
- A peanut butter sandwich: 1 slice of wholegrain bread, two spoons of peanut butter. + 1/2 banana (sliced).
- A fruit smoothie: Take 1/2 banana, 1/2 cup berries, a handful of spinach, 1 cup Greek yoghurt/kefir. And, for vegans who are lactose intolerant, try vegan protein powder and use almond milk.
- This product is available at Amazon.com, Amazon.in, Clickbank.
- At amazon.com you can purchase Powerful Fat Burning Full Body Workout for only $1.99 , which is 100% less than the cost in Amazon.in (Rs. 1,499).
- The lowest price of SPARNOD FITNESS SMB-100 Mini Cycle Pedal Exerciser with Adjustable Resistance and Digital Display - suitable for Light Exercise of Legs & Arms, and Physiotherapy at Home, black was obtained on May 30, 2023 1:59 pm.
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