Best Weight Loss & Muscle Gain, Cardio,Treadmill, ARC Trainer, Recumbent Bike

Cardio:

Indoor Cardio Kit at The Gym:

How much cardio do you actually need to do to meet your goals? If you’re training for a race, you’ll have every session planned out already and will be very clear about weekly mileage, pace and distance. If you are on a weight loss journey, you’ll know how much cardio work you need in order to create a calorie deficit. If outdoor cardio isn’t crucial to your fitness or weight goals, think about why you love it so much. Once you know why you do outdoor cardio, you can find a way to replace it during bad weather.

If you have gym access, replacing outdoor cardio is pretty easy. Running gets done on a treadmill, biking gets done on stationary or spinning bikes, uphill walks and hiking can be replaced by fast walking on an incline treadmill. If you use cardio for calorie burn, rather than sport-specific training, consider using conditioning workout classes which use intervals, circuits or HIIT training. They’ll take your calorie deficit to a whole new level.

Indoor Cardio at Home:

But if you need to do cardio at home for the calorie burn, the workout world is your oyster! There’s plenty you can do with bodyweight exercises, circuits and intervals. Get your heart rate up, challenge your body, use different planes of movement and focus on intensity. You might actually get a better workout than you would have done outdoors!Cardio at home presents more of a challenge, but it’s not impossible. If you’re serious about your sport, and live somewhere prone to poor weather, you could decide to invest in one piece of home cardio kit. Make it relevant to your sport: a treadmill for runners, a stationary bike (or turbo trainer for your road bike) for cyclists and triathletes.

Fat Loss and Conditioning Workouts at Home:

You don’t need any kit at all do get a cardio session done at home. If you do have kettlebells or a pair of dumbbells, add them to your session for extra resistance.  for a simple kettlebell workout, and a cardio circuit using nothing but bodyweight.

 Successful Indoor Cardio Session:

Intensity;

You won’t have outdoor factors like wind, terrain and hills to challenge you, so you’ll need to challenge yourself. Keep your intensity up and work harder, not longer, for the best cardiovascular fitness results.

Focus:

It’s easy to get distracted when you’re working out at home. Clear your workout space, tell family you’re training, and then focus on nothing but your workout until it’s done.

Resistance:

Add resistance to your cardio workout to get the best results. That could be incline on the treadmill, resistance on the bike, or weight during your circuit from dumbbells, a kettlebells, or your own bodyweight.

Variety:

If you’re doing a home fitness circuit, vary the exercises to get the best cardio effect. Pair upper body movements with lower body, add plyometrics (jumping moves and burpees), and don’t forget to add isometric (single leg or single arm movements) work.

• Effectiveness: A 
• Functionality: A+ 
• Availability:   A+

 cardio isn't very fun. Unless you're one of those weirdo runners, most of us struggle to get through the 30 minutes we know we're supposed to do.

 The reality is, you can spend a lot less time and burn a lot more calories if you're  smart about which piece of equipment you use for your cardio training. So,  instead of jumping on your usual elliptical machine, we've put together some  better options for you.

 These are our picks in order from best to worst pieces of cardio equipment based  on effectiveness (most calories burned in the shortest amount of time, improved aerobic fitness); functionality (how well it crosses over to daily activities), and availability (likelihood of it being in your local gym).

1. Treadmill

• Effectiveness: A 
• Functionality: A+ 
• Availability:   A+

The OG is always the best bet. Unlike some of the other cardio equipment, the treadmill allows you to move the way your body is meant to move. And, it's super easy to use —just press start and push the arrows to adjust the speed or grade! Even walking on an incline can be a bitch.

To get the most out of your time, unplug your headphones from the television, let go of the handles, and do some real work.

 ARC Trainer:

• Effectiveness: C 
• Functionality: D 
• Availability:   B
• Look twice next time you pass the row of ellipticals at your local gym. You may have been missing a key piece of cardio equipment that looks suspiciously like an elliptical, but works your body in a slightly different way. The Arc Trainer suspends your legs on pedals that never scrape against a bottom platform, so you're essentially running in mid-air. Working out on the Arc Trainer improves your stamina as well as enhances your power for sprinting, running and jumping, without the accompanying stress on your joints. While pedaling along at a steady state is one way to use the machine, mix up your workouts to get the most out of the Arc Trainer.

          Consistent Pacing:

• The Arc Trainer features two power modes: constant power and adaptive power. In constant power, you set a power -- in watts -- at the beginning of your workout. The machine then automatically adjusts the resistance to keep your power consistent throughout a specific interval or an entire workout. Unlike other machines in which you simply pedal as fast as possible, and inevitably slow down as you fatigue, the Arc Trainer's constant power mode works with you to maintain a steady power output so you don't experience the natural drop in power as you tire. Use this mode for a workout in which you want to keep a consistent, fast pace during a workout -- you'll be encouraged to do so because if you slow down, the Arc Trainer's resistance increases so your power doesn't slip.

 

The Arc Trainer also offers a power mode called adaptive power. In this mode, you choose a level from 1 to 20 -- a higher resistance makes it harder to pedal resulting in a more intense workout. Don't slow down when you increase your resistance: Keep your stride speed at a constant pace so that as you raise the resistance, you are producing more power with each stride. The level of resistance you can sustain depends on your fitness level, but for most people resistance points 1 through 5 are manageable and appropriate for a warm up or a moderate-intensity, steady-paced routine. Use levels 5 through 10 for short intervals in which you want to work as hard as possible. At resistance levels 11 through 20, the resistance is challenging. These levels are most appropriate for extremely short intervals lasting six to 15 seconds.

We think the Arc Trainer a big ol' pile of why. The machine makes your body       move in an unnatural pattern and doesn't fit tall or short people very well. If your knees are so bad that you can't run or walk, then swim or bike.

Recumbent Bike:

• Effectiveness: D 
• Functionality: F 
• Availability:   B

1. Recumbent Bike Workout Plan to Lose Weight
2. How To Burn Calories On A Recumbent Bike
3. Benefits of Exercising on a Recumbent Exercise Bike
4. What Is A Recumbent Exercise Bike

1. To begin, seat yourself on the bike and adjust the seat to your height.
2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
3. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

The seat on a recumbent bike is usually a lot larger than ones you’re used to with bicycles, but this is mandatory for a lot of people including athletes who like to push themselves without worrying too much about the consequences. If you’re very driven and like to exercise for extended time periods, you’re going to love using a recumbent bike.

Comfortable and exceptionally easy to use, recumbent bikes are the perfect machines that beginners can use if they want to lose weight or simply adopt a healthier lifestyle. Known for their exceptional level of comfort, these machines are readily available and offer an extended variety of features, with the most popular being multiple resistance settings, heart rate monitor, water bottle holder and a display console to help athletes keep track of various fitness-related data such as calories burned, distance covered, time elapsed and the likes.

If you’re not on a limited budget, don’t hesitate to go for more expensive models that are packed with motivating features, such as the amazing  as they will render your workout much more enjoyable. More luxurious features include iPod or MP3 .

Best of all, recumbent bikes can be used by overweight, disabled or elderly individuals since it provides quite a low impact, albeit highly effective training session. Beginners will be glad to learn that an hour session on the recumbent bike can help you lose up to 900 calories per hour, with the exact amount depending on several factors such as your age, weight, gender and resistance level. Another major advantage that recumbent bikes offer beginners is that they allow you to select your own tension level, which means that you can go as low- or high- as you want. Therefore, inexperienced athletes will be able to gradually build up their muscle strength and stamina before moving on to higher resistance levels.

A good start-up plan would be to commit to half an hour per day only, during your first week. According to fitness gurus, getting overly-enthusiastic in the first week and indulging in intense workouts without proper preparation might weaken your muscles in the long run. This can be detrimental to your workout regimen. A recommend program for the first week would be to indulge in no more than half-hour sessions, three to four times per week. If you’re not used to cycling, don’t hesitate to keep the resistance as low as you can, hence allowing your body to adjust to the new motions and keep various aches and pains at bay. Budding athletes can move on to forty-minutes in the second week, fifty-minutes in the third and sixty minutes on the fourth.

A recommended tip for beginners is to indulge in just five minutes of high intensity in the beginning. This elevates your heart-rate and encourages you to breathe harder than normal. It also enhances blood oxygenation while improving your overall heart and lung function. To keep track of your heart rate improvement, there are several models that come with heart rate monitor, such as the . It’s also crucial to give your body enough time to recover from the workout a few minutes before you step off the bike. Therefore, beginners should preferably do the last five minutes on the lowest intensity level to lower their heart rate and prevent leg cramps. It’s also a good idea to stretch the leg muscles for 60 seconds after you get back to your feet. By allowing your body to smoothly and gradually build up enough resistance, inexperienced athletes will soon be able to work their way to hour-long sessions on higher intensity.

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