Aerobic exercise in the gym mainly includes:
1, treadmill; 60 to 90 minutes of aerobic exercise every day can burn fat and prevent rebound. Running consumes more calories than walking, but it has a greater impact on joints. But it has an advantage in heat consumption.
2, fitness bike: Because it is done by thigh muscles alone, it is more difficult, but it consumes more calories. The burning heat is average.
3, rowing machine: rowing machine can exercise the muscles of the whole body, and has little impact on the body. The correct posture is to rely on the strength of your feet to push your body back. When your hand is close to your knee joint, your upper arm pulls hard, bending your elbow and pulling towards your chest. Keep your back straight when pulling back, and fully stretch your knees, hips, shoulders and hips. The burning heat is average.
4. Elliptical machine: It allows users to do a lot of exercise for a long time and hardly affects the joints of lower limbs. The damage to joints is relatively small. You can practice speed change and resistance change on the elliptical machine. The burning heat is average.
5, stepper: stepper can increase the strength of lower limb muscles while losing weight. But don't grab the handrail with your hands. You should stand up straight and walk up and down more. Burning heat is average, which puts great pressure on muscles.
Extended data:
Advantages and disadvantages of 7 kinds of aerobic equipment in gym
1, treadmill
Treadmill is the most classic, effective and widely used aerobic training equipment. Because the starting point of technical requirements is low, it is very suitable for fitness newcomers. You can start with slow walking and gradually increase the intensity to fast walking, jogging and running. You can also adjust your angle and effectively train to run/walk uphill or downhill.
The biggest advantage of the treadmill is that the exercise mode is very life-oriented, that is, "functional". If the posture is correct, it can also play a very effective core training effect. In addition, the training on the treadmill is usually full-body exercise (except holding the handle and holding the mobile phone), and it is full-weight training, which is very effective for stimulating the bones of the lower limbs and trunk.
Not suitable for people: lower limb injury, waist injury.
2. Elliptical machine
The biggest advantage of elliptical machine is that it is suitable for most people with lower limb injuries. Because in the whole exercise process, the movement is smooth and has no effect on the lower limbs.
Advantages: full-body exercise, partial weight-bearing training, core training, suitable for people with lower limb injuries, disadvantages: non-functional exercise.
Not suitable for people: waist injury
3. Rowing practice rack
Rowing machine is also one of the best aerobic exercise equipment, but not every fitness center is equipped with it.
Advantages: Whole body exercise, good core exercise effect and good fat burning effect. Disadvantages: Non-functional exercise (unless your daily job is boating? ), non-weight training
Not suitable for people: back injury, shoulder injury, lower limb injury.
Step 4: Stair Climber
The stair climber is also a great aerobic exercise equipment, although not every fitness center is equipped with it. Similar to the treadmill, the advantages of stair climbing machine include: full load (don't hold the handle all the time), full-body exercise, daily movements, strong functionality, and effective training of the core on the premise of correct posture.
In addition, proper training on the stair climbing machine can stimulate the gluteus maximus, so I want to practice "peach buttock" girls, and I usually practice climbing stairs every time I exercise.
Not suitable for people: lower limb injury, waist injury.
5. Stationary bicycles
Stationary bicycles are standard in almost all fitness centers. As long as the height of the stool and handle is adjusted, the actual riding experience is very similar to that of daily riding, so it is usually the favorite of fitness newcomers.
Advantages: functional exercise, core exercise, suitable for muscle exercise crowd and newcomers. Disadvantages: non-load-bearing training
Not suitable for people: waist injury, lower limb injury.
6. Half-sleeping bike
Semi-sleeper bicycle, also known as "lazy" bicycle. Because of the lumbar support, I feel very comfortable just looking at it. In fact, although I feel a little lazy, as long as I use it reasonably, I can still carry out aerobic training effectively.
Advantages: Suitable for muscle training crowd and waist injury. Disadvantages: non-functional exercise, non-weight training, unable to effectively train the core.
Not suitable for people: lower limb injury
7.spinning bike
Cycling is good aerobic training. Of course, not only spinning bikes, but also stationary bikes and semi-recumbent bikes.
Advantages: Functional exercise, partial weight-bearing training, core exercise, suitable for muscle training crowd. Disadvantages: It is challenging for beginners.
Not suitable for people: waist injury, shoulder injury, lower limb injury.
References:
Baidu encyclopedia-aerobic exercise