what is the best option for cardio exercises at home?

Cardio, tiny for cardio exercise, refers to any form of rhythmic physical activity that increases your heart rate and breathing so that your heart and lungs can deliver oxygen to your working muscles. It’s basically the kind of exercise that makes you huff and puff—and fills many people with dread.

People often do cardio exercises to lose weightbut it is associated with many health benefits, including reducing the risk heart disease, impact AND fallsStudies show that heart function also improves cognitive function AND sanity.

This World Health Organization recommends at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity cardio exercise per week.

There are many ways to do cardio, from playing team sports to biking to work to jogging. If you’re willing and able to invest in equipment, you can also do cardio at home.

The treadmill, exercise bike, and rowing machine are the most common cardio machines you’ll find at your typical gym, and you can buy any of them for home operate. Here’s how to figure out which one is best for you.

Treadmill

When it comes to exercise effectiveness, it’s difficult to ignore the treadmill. Running engages most of the major muscle groups, leading to greater gains pulse and energy expenditure compared to other activities, such as cycling.

Additionally, since treadmill running requires supporting your own body weight, it also helps build and maintain Your boneskeeping them sturdy. It becomes even more crucial as you get older because the risk of developing conditions such as osteopenia and osteoporosis, which cause a decrease in bone density, increases.

But a treadmill may not be for everyone. The weight of running can escalate pain and cause swelling in people with common joint conditions, such as osteoarthritis.

Additionally, a treadmill requires more maintenance (since most treadmills are motor-driven) and can take up a lot of space.

Stationary bike

An exercise bike is another convenient way to reach your cardio goals. Proper bike setup is key to staying comfortable and reducing your risk of injury. As a general rule, you want your knee to be slightly bent, like in the image below, when your leg is at the bottom of the pedal stroke.

Although cycling has significant benefits for cardiovascular and metabolic health, because it does not burden the body, it does not bring any benefits bones as much as walking and running. On the other hand, it offers a great cardio workout without putting stress on the joints.

Read more: Can’t afford a gym membership or fitness class? 3 things you should include in your workout routine

Rower

If you want to get the most cardio workout in the least amount of time, a rower might be for you. Because rowing requires the operate of all major muscle groups, including your upper body, your heart and lungs have to work even harder than they would during running and cycling Down supply oxygen to the working muscles. This means that the energy expended during rowing is comparable to running and bigger than riding a bike.

But before you rush out to buy a recent rower, there are two things to consider. First, the technical challenge of rowing is probably greater than running or cycling, because the skill of rowing is often less familiar to the average person. Although a coach or instructor can aid with this, remember that good rowing technique should be felt primarily in the legs, not the arms and back.

Secondly, rowing’s low-impact nature means it loses out on the same bone health benefits that a treadmill offers – although there is some evidence it can still escalate bone density to a lesser extentHowever, like cycling, this drawback of rowing can be offset by offering a more joint-friendly option, making it a great alternative for those with joint pain who still want to keep their heart and lungs hearty.

Learn more: How often should you change your exercise plan?

So which option is best?

It depends on your goals, your current health, and most importantly, what you enjoy the most. The best exercise is the one that you do. So choose the equipment that you enjoy the most, as this will escalate the likelihood that you will stick with it in the long run.