Being a basis of a healthy lifestyle, physical exercises are a source of good health and mood. But not each person is able to afford regular trainings in the fresh air. So, to practise in run or driving the bicycle at any time, it is possible to get the special exercise bike or the racetrack.
Functions of both exercise machines
The racetrack is the exercise machine intended for run or walking, it consists of the rotating tape and hand-rail which allow to carry out necessary exercises. Its basic functions include the choice of an inclination, reduction or increase in speed and also training programs.
Whether you know? The racetrack was invented in 1818 by the English civil engineer sir William Kubitt. It was intended for crunching of grain or pumping of water, and in action it was put by prison prisoners. Over time such equipment began to be used for collecting cotton, crushing of stones or a laying of a brick.
Gradually, the American supervisors ceased to use the racetrack among other excessive works, such as collecting cotton. In England the racetrack remained until the end of the 19th century and was cancelled as too cruel punishment. The car was almost lost for history. But doctor Kenneth Cooper in 1960 showed advantages of aerobic exercises to health, and the racetrack with triumph returned.
The exercise bike is an alternative version of the bicycle. Except the main functions of measurement of speed, time, the passable distance and the spent calories, exist additional, such as measurement of temperature, choice of the mode of a training, fitness test, etc.
Trainings on the exercise bike
Performance of exercises on this exercise machine is followed by strong physical activity for an organism therefore demands regular control over heartbeat. It is necessary to begin each training with warm-up to warm muscles. For this purpose it is necessary to execute an extension, several squats and inclinations forward and also to massage knee joints as on such exercise machine will be used for exercises, generally the lower extremities.
Choosing the program of trainings, it is necessary to consider that it has to depend on your purposes and physical level of training. Besides, at the initial stage of use of the exercise bike it is necessary to increase gradually loading and with care to treat performance of power exercises.
For a start day every other day for two months is enough to hold half-hour trainings. At the same time their intensity has to depend on your age and habitual pulse. On average, it is about 65%. After you get used to such mode of occupations, it is possible to start implementation of the intermediate program meaning up to 5 trainings a week. It is necessary to increase their duration up to 45 minutes, and intensity — to 80%. This mode of exercises is the most optimum for most of the people who are engaged on the exercise bike.
For more experienced athletes it is recommended to strengthen the frequency, duration and intensity of trainings. So, it is necessary to be engaged daily for an hour.
Who suits the exercise bike
The exercise bike perfectly will suit those people who like driving the bicycle, however, owing to any reasons, they have no opportunity to visit the gym, to be engaged on the racetrack or to ride the street. Also its use will be relevant at varicosity, thrombosis and obesity because in the course of performance of exercises there is an opportunity better to watch health indicators. Besides, such type of trainings will be useful to elderly people and also those at whom problems with legs, bones and a back are observed.
Contraindications to occupations on the exercise bike
Presence of diseases which considerably reduce endurance of an organism causes contraindications for occupations. Diseases of respiratory and cardiovascular systems, such as concern them: heart disease, hypertension, tachycardia, bronchial asthma, stenocardia, etc. In that case occupations have to represent the physiotherapy exercises approved by the doctor.
Besides, it is not necessary to twist pedals in case of the started arthrosis and diseases of a backbone and also at flu, a SARS and cold. As for women, they should limit performance of exercises in critical days and also at pregnancy.
Advantages of the exercise bike to weight loss and to maintenance of sportswear
One of advantages of the exercise bike is that it more effectively than the racetrack promotes weight loss. For this purpose it is necessary to be engaged every day on half an hour with intensity of 80%, however these parameters depend on age or the state of health of the person.
Occupations on such exercise machine allow to provide necessary load of a cardiovascular system, stabilizing at the same time blood pressure and providing decrease in level of cholesterol. Besides, they reduce dynamics of development of atherosclerosis.
Directed to work of a lower body, namely: hips, shins and gluteuses, exercises help for weight loss in a stomach and sides. As well as the racetrack, the exercise bike allows to develop endurance thanks to which it will be possible to overcome long distances on foot or by bicycle. For weight loss it is better to adhere to that program that includes different types of loading and intensity.
Thus, it is necessary to carry out the following chain of actions:
- Carrying out warm-up, it is easy to twist pedals up to 7 minutes.
- Having passed to average intensity, to twist pedals at average resistance within 12 minutes.
- Having included sprint driving, to twist pedals at easy resistance 1 minute.
- Having passed to easy driving again, at average resistance to twist pedals 2 minutes.
- Having chosen heavy loading, to twist pedals within 5 minutes.
- After an incontinuous break, it is necessary to practise for 12 minutes with light intensity.
Such program can include 20 types of loading which choice is adjusted according to functionality of the exercise machine.
Whether you know? Being engaged continuously for one hour, it is possible to get rid approximately of 500 calories.
The design of a shell allows to carry out trainings in a sitting position that provides the smallest load of knees and anklebones. It is relevant in case of presence of the corresponding injuries or at arthritis.
During the trainings it is possible to look through favourite programs on TV or to listen to the useful audiobook. It is one more advantage of this exercise machine.
Shortcomings of exercise bikes
As a design very a gabaritn by the sizes, it it is necessary to place in the big room. Performance of exercises occupies considerable amount of time, besides, unlike bicycle walk, this shell will not allow to enjoy a trip in the fresh air if only it is not located on the street.
It is necessary to remember contraindications to occupations on the exercise bike and in case you have hepatitis, diabetes and other diseases mentioned above you should refrain from trainings not to do a bigger harm for health or to choose other exercise machine, such as racetrack that will be suitable for moderate loadings better.
Trainings on racetracks
That by means of the racetrack to achieve necessary results, it is necessary to carry out a number of rules. For a start it is necessary to get acquainted with its device and the control panel that the nobility how to switch the high-speed mode and a tilt angle. Besides, before beginning exercises, it is necessary to do warm-up and to be convinced that you have no contraindications to trainings.
For trainings it is better to buy footwear that it is specially intended for run. This recommendation will be suitable also for use of the exercise bike. It is necessary to begin exercises on the racetrack with 10-minute walking. Especially this rule concerns elderly people or those for whom excessive loadings are contraindicated.
Important! It is not necessary to start occupations by a zaprygivaniye on the racetrack when her tape is in the fast movement, it can lead to traumatizing.
It is necessary to start exercises on a hungry stomach, before a breakfast. However, if there is no such opportunity, then it is possible to postpone a training to evening. It is also necessary to take care of hygiene and to take a shower after the training.
On reaching 20 years it is possible to count the number of blows of heart in a minute, having defined at the same time a pulse zone. For this purpose it is necessary to subtract the number of full years of the person from number 220. As the effective zone of pulse makes 65–85%, it is necessary to increase the received result by 65 and 85 respectively. Thus, we will receive the lower and upper threshold of pulse. If during the training it falls below norm, then exercises can be considered ineffective. If pulse exceeds the top mark, then it signals about an organism overload.
To avoid dehydration, it is necessary to stock up with water. At the same time it is necessary to refuse consumption of coffee drinks just before a training. And in case you felt essential discomfort or pain in a breast, then it is necessary to stop immediately the movement of a shell and to stop occupations.
Duration of the first occupation should not exceed 20 minutes. Further it is possible to increase time of exercises. Before the end of a training it is necessary to reduce the rate of a path smoothly to finish exercises and to normalize breath. It is recommended to descend from a shell only after its stop.
Let's describe the main exercises, depending on extent of training of the person. The beginner needs to carry out exercises within 1 minute, observing at the same time the speed which is 75% of maximum, however for 4 minutes it will need to be reduced. Such manipulations are made 5 times for 25 minutes.
Whether you know? The farmer from Australia Cliff Young for the first time participated in an ultramarathon in 1983 at the age of 61 year and won it, having run 875 km in 5 days, 15 hours and 4 minutes.
On initial level of training it is necessary to run 2 minutes at the same parameters of speed and time. Such training provides 20-minute walking which is replaced by 10-minute run.
It is possible to choose the individual program allowing to influence different groups of muscles for their strengthening for the advanced athlete.
If you want to imitate movement on the mountain area, then after 5-minute warm-up, having exposed a tilt angle for 3–5%, run 2 minutes. It will allow to work muscles of buttocks and legs.
Who suits the racetrack
The racetrack perfectly will suit those people who like foot walks, however, owing to any circumstances, they have no opportunity to carry out them. Unlike the exercise bike, its application will not be relevant for those who have obesity, has spine injuries or backs, is predisposed to varicosity, scoliosis and also flat-footedness.
However such type of trainings will help elderly people and also those who wants to tighten the body. It is considered that the path is suitable for the people having heart troubles better.
Contraindications to occupations on the racetrack
Contraindications for occupations are caused, first of all, by presence of diseases which considerably reduce endurance of an organism.
The increased body temperature, migraine, bronchial asthma, heart disease, hypertension of the 3rd degree, stenocardia and tachycardia, backbone diseases, flu, SARS, cold, thrombophlebitis of the lower extremities, dysfunction of a respiratory system — here the list of symptoms and diseases in the presence of which it is not necessary to be engaged in walking and run on a path. As for women, they should limit performance of exercises in critical days and also at pregnancy.
Advantages of racetracks
The main advantage of this shell is that it allows to hold cardiotrainings. It gives the chance to strengthen a cardiovascular system and to normalize blood circulation. The design allows to use force of the muscular framework, loading at the same time muscles of a back, hands, legs and a neck.
Important! According to a racetrack complete set, it has to be equipped with a seat belt. It is located near the control panel and is capable to stop the exercise machine in case the person who is engaged on it faints.
Such occupations promote development in an organism of endorphins which allow to get rid of a depression. Besides, they improve metabolism and the general condition of an organism and also burn fats and help to adjust a figure.
One more advantage of the exercise machine is that during jog it is possible to watch TV, to learn foreign languages or to listen to music.
Shortcomings of racetracks
It is possible to carry the following to shortcomings of the racetrack:
- Regular run can cause problems with joints.
- The large-size device takes a lot of place, and its heavy weight will cause inconveniences when transporting.
- Performance of exercises will not allow to enjoy walk outdoors if only the exercise machine is not placed on the street.
- The racetrack creates feeling of monotony and makes loud sounds.
What muscles are involved on both exercise machines: comparison
Twisting pedals on the exercise bike, it is possible to strengthen muscles of hands and legs, namely: internal and back surface of hips, calves and bicepses. Besides, physical exercises are comparable to run and allow not only to bring into a tone of a muscle of buttocks, a waist and stomach, but also to get rid of excess weight.
Being engaged in run or walking on the racetrack, you involve, generally muscles of legs, hips and buttocks. At the same time muscles of a shoulder joint shake too.
What exercise machine is more effective
Occupations on any of exercise machines, anyway, will lead to loss of calories and, respectively, to weight loss. So, exercises on the exercise bike will allow to pump up muscles of buttocks and caviar, and the racetrack will allow to hold a cardiotraining in house conditions.
Important! The most effective way to get rid of excess weight, are occupations on cardiovascular machines. They promote increase in aerobic loading and are the best assistants when burning calories. However, if to overdo with trainings, then it is possible to get physical and moral exhaustion of an organism that will lead to a depression, breakdown and delayed onset muscle soreness.
Besides, functional features of each shell give the chance to release hands and to combine sports activities and other types of activity. However, in case of use of the racetrack, it is necessary to consider its injury risk. So, if in the house there are children, it is not necessary to leave the device included.
What exercise machine is more convenient for the house
To define what exercise machine is better for the house, it is necessary to consider its dimensions, the number of functions, material durability, cost, existence of radio or a special support for phone or a cup with water. Thus, placement of the racetrack requires more spacious room, than for the exercise bike. It is necessary to consider also the fact that for movement it is required to put or display a shell.
Besides, the path for run can create noise and vibration, and her moving tape can become the cause of a trauma. Thus, it is necessary to select a shell, proceeding from the individual preferences and the purposes.
We come to a right choice for ourselves
Each person has to define, what exercise machine will be suitable him for itself more. For this purpose it is necessary to define not only the purposes of use of a shell, but also to consider its sizes and functional features. Also it is necessary to consider a financial component and possible existence of contraindications.
If your purpose consists in improvement of a condition of a cardiovascular system, then you should choose such model which has more precision instruments for measurement of pulse. Function of maintaining the magazine will also be useful when using a shell. If you just wish to raise the general tone of an organism and to relax, then choose the kolodochny or magnetic models having the smooth course.
And if you live in the close apartment, then the small-sized exercise bike will become an optimal variant. Some models are capable to be located on a balcony. And if you want to arrange a shell in the private gym, then the racetrack will become its excellent addition.
For maintenance of good health each person has to play sports. It is known that physical exercises are capable to strengthen muscles and to improve blood circulation. Besides positive influence on human health, exercise machines are capable to adjust shortcomings of a figure and to develop endurance through regular trainings.