Just 20 minutes of exercise per day is enough to get the cardiovascular system going and to stay fit. But jogging, cycling and walking are the best way to enjoy the weather. If you do not want to give up your daily routine even with drizzle and cold, you should get one exercise bike set. There are different variants: Bicycle ergometer, stepper. treadmilland cross trainer. Which device is best for whom, this guide explains!

The bicycle ergometer in the portrait

People who suffer from joint problems benefit from the features of a bicycle ergometer, because: on the saddleBody weight does not matter and therefore does not burden the joints. All you have to do is pedal for 30 minutes two or three times a week. If you want to make the sports program less boring, but very effective, it is advisable to carry out a so-called interval training on the bicycle ergometer:

1st block: 10 minutes of gentle warming up

2nd block: 1 minute maximum power and then 1 minute easy pedaling

From the second block you should do up to eight repetitions. The disadvantage is that you only train on the sports equipment endurance and only the legs, while the upper body has a break. You should also pay attention to cycling properly. This includes straight sitting and the optimal adjustment of saddle and handlebars. Otherwise, tension in the neck, discomfort in the knee joints (due to excessive flexion or hyperextension) or wrist irritation (as a result of bending the wrist) may occur.

Information about the stepper

When using a stepper, one imitates climbing stairs and trains the thigh and thigh muscles, body stability and balance. For the joints are hardly the move and the upper body has little to do. Not to mention that the endurance of workouts on the stepper does not benefit as much as it does. You should spend a maximum of 15 minutes per day on the stepper. The eternal „stepping on the spot“ is also dangerous: it can lead to an overload of the knee joints. In addition, irritation of the thoracic and lower lumbar spine as well as the forefoot area can be the result in case of a malposition.

The treadmill briefly presented

Anyone who wants to train more gently and effectively decides on a treadmill. In the case of a well-damped tread, such a device is also suitable for people with joint problems. As you walk, you move your arms and legs, stomach, torso and back – so it’s a classic full-body workout. Two units of 30 minutes per week are ideal. Again, the interval method is recommended:

1st block: warm for 5 minutes

2nd block: Run for 1 minute and then go for 1 minute (again with up to 8 repetitions)

Important is the correct technique: You should not run too far behind to avoid falls. And: To protect the joints from overloading a springy running style is advisable.

Cross-Trainer as the most effective device

The bicycle ergometer, stepper and treadmill all have their advantages. But the most effective sports equipment is the Cross-Trainer: With it you can train endurance, strength and coordination – it moves the entire body. Exercising on the Cross Trainer is easier on the joints than running on the treadmill and promotes the development of muscle mass more targeted than the biking on the bicycle ergometer. In addition, you burn the most energy in the shortest time on the Cross-Trainer. It makes sense – as in the treadmill – two 30-minute training sessions per week. Caution: You should not pull your shoulders up during training and also avoid rotating movements in the upper body. Otherwise, neck problems and biceps irritation may occur at the hip joint.

conclusion

Whether bicycle ergometer, stepper, treadmill or cross-trainer: everyone exercise bike only makes you fitter if used regularly! ainer: Everyone exercise bike only makes you fitter if you use it regularly!