Gym cardio equipment

I believe that many people are aware of the benefits of fitness to the body. Compared with those who do not exercise, people who exercise for a long time have stronger bodies and higher immunity. When exercising, you can do it at home. If you want to experience a more intense fitness atmosphere, you can go to the gym. Since aerobic exercise can achieve the effect of rapid weight loss, what aerobic fitness equipment is there in the gym?

treadmill

The treadmill is the most popular aerobic training equipment. All commercial gyms, including some larger fitness studios, are equipped with treadmills. Treadmills are very common, so I won’t go into details here. To be honest, there are some differences between the movement patterns of a treadmill and road running. If conditions permit, there is a playground and a plastic running track near your residence, and the surrounding security is good, I personally recommend running more often in the playground. For road running, it is best to wear a pair of running shoes with good shock absorption.

Elliptical machine

The elliptical machine is also a very popular aerobic training equipment in commercial gyms. Its running track is like an ellipse.

The elliptical machine has less impact on the lower limb joints and is a very suitable aerobic equipment for beginners and heavier exercisers.

Simple usage instructions for ellipsometer

1. Keep your body upright and neutral, do not lean forward too much, keep your chest and head up, look forward, and relax your shoulders.

2. Hold the handles of the equipment lightly with both hands to keep your body balanced. Putting too much of your body on the armrests will reduce the intensity of training.

3. Keep your entire foot in contact with the elliptical machine pedal during the entire exercise! Lifting your heels (stepping on tiptoes) will increase the instability of the ankle joint, increase the risk of injury, and also increase the chance of knee injury.

Why does lifting your heels increase ankle instability?

Because the talar pulley at the ankle joint is "wide in front and narrow in the back" (similar to a trapezoid), when you tiptoe (plantar flexion), the "narrower" rear part of the talar pulley enters the "wider" joint socket. At this time, the ankle joint will become loose, and the ankle joint in this position is prone to sprains. When the toes are pointed (dorsiflexed), the wider part of the talar pulley will be firmly "stuck" into the joint socket, and the joint stability will be very high. Therefore, sprains usually occur at the moment of landing, which is also the reason why wearing high heels makes it easy to sprain your ankle.

4. When there is no coach monitoring or no special training requirements, you can only pedal forward, not "pedal in the opposite direction"!

Indoor Cycling

There are two types: seated stationary bicycle and stationary bicycle group exercise courses (spinning bicycle)

Backless fixed seated bicycle

Fixed-position bicycle with backrest

Indoor stationary bicycles are also a very popular type of aerobic training equipment in gyms and are very popular among the public.

There are two types of indoor stationary bikes

One is a stationary seated bike, and the other is an indoor cycling group class, such as a spinning class.

The fixed-position bicycle is a seated training method. The practitioner's body is supported during training and does not need to bear too much of his or her own weight. The impact on the knee joint is even smaller than that of the elliptical machine. Some seated bicycles are equipped with backrests to further support the body. Seated bicycles are very suitable for those who are overweight or have lower limb injuries, but the training intensity is lower than that of treadmills and elliptical machines.

The second category is indoor cycling group exercise courses (spinning bikes). The difference between them and seated bicycles is that they have varied riding postures, complete movement changes and intensity arrangements. It is a complete training system. The intensity can be very high and the consumption is high, but the risk of injury is also higher. For this type of course, you must be guided by a qualified cycling coach, such as a coach who has some cycling experience and is certified by an authoritative organization.

Stair machine (stepping machine)

Traditional step machine

Improved step machine

Stair machines are relatively rare in gyms. Traditional stair machines (GIF 1) have a greater impact on the knee joints. The improved version of the stair machine (GIF 2, also called a stepper) uses an automatic lifting device, and the soles of the feet do not leave the steps during the movement, which can greatly reduce the impact on the knee joints.

The step machine requires the practitioner to move in the vertical direction. For practitioners with poor physical strength, even the lowest load exercises may still be difficult, so the step machine is more suitable for practitioners with better physical strength.

Specifications for use of step machines

1. Keep your body upright and neutral, and do not lean forward too much. Leaning forward too much will increase the pressure on your waist and back. Keep your chest and head up, look forward, and relax your shoulders.

2. Hold the handles of the equipment lightly with both hands to keep your body balanced. Placing too much of your body weight on the armrests will reduce the intensity of training.

3. For the improved version of the stair machine (stepper), the entire sole of the foot should be kept in contact with the pedal during the entire exercise.

Rowing Machine

The rowing machine is a very favorite aerobic training equipment of mine. It is a standard feature of commercial Crossfit Boxes and can be said to be a true full-body aerobic exercise.

The rowing machine uses a sitting position, so the impact on the lower limb joints is also small. This is an aerobic exercise that requires the participation of muscles throughout the body. When practicing, your lower limbs, waist, back, upper back, and arms all need to exert force, requiring the coordination of the whole body. It is a very effective way of exercise!

Of course, if the rowing posture is incorrect, it will also cause injuries, mainly to the waist and back, so it is not suitable for people with waist and back discomfort. If you have waist and back discomfort but really want to row a few times, please consult your personal trainer.

The rowing machine can exercise the back and arms very well, so many people mistakenly believe that the rowing machine mainly relies on the upper limbs to generate power. In fact, it is not. The backward pulling force during rowing mainly comes from the legs, and the forward and backward tilt of the body during exercise is mainly achieved by the flexion and extension of the hip joint (see the animated picture). If you only rely on waist flexion and extension to make the body lean forward or backward (incorrect movement technique), the risk of injury will be very high.