Why Every Home Gym Needs Endurance Machines
The rise of home gyms led to a surge in equipment purchases, with the majority focusing on resistance training. However, endurance machines are just as important.
The cardiovascular system plays the most critical role in maintaining health and homeostasis (maintaining a stable internal environment). A healthy cardiovascular system can efficiently deliver oxygen to key organs, allowing the body to continue functioning. Completing endurance exercise is the most effective method to maintain and improve your cardiovascular health and is crucial for your overall health and well-being. Therefore, this blog will tell you exactly 'Why Every Home Gym Needs Endurance Machines'.
What Are Endurance Machines and Why Do They Matter?
Endurance machines are commercial-grade pieces of equipment designed to build and maintain cardiovascular fitness. At Exersci, we offer a range of endurance equipment, such as:
These pieces of endurance equipment will allow you to build your cardiovascular fitness and conditioning. Furthermore, they offer a modern approach to more traditional cardio equipment. For instance, providing natural running mechanics (curved treadmills), offering full-body engagement (Rowers, ski ergs, and air bikes), and resistance-based cardio (all of the above).
The Benefits of Endurance Training
Endurance training provokes adaptations at multiple levels. This includes the heart, lungs, blood vessels and proximal muscle (e.g., quadriceps). When completing endurance exercise, there is a greater demand for oxygenated blood to be delivered and utilised by the muscle. Following this, byproducts within the muscle and the deoxygenated blood need to be filtered out or removed; thus, the body adapts to fulfil the requirements of oxygen delivery and to filter and remove byproducts.
The Heart
The increased demand for oxygenated blood places a higher demand on the heart to pump blood to the working muscles. Thus, we experience an increase in heart rate and also an increase in the quantity of blood pumped by the heart per beat (i.e., stroke volume). Remember, the heart is a muscle like any other (albeit more important than most). Therefore, the greater stress placed on the heart by exercise increases the strength of heart contractions and also the size. Thus, more blood can enter the heart, and the blood can be pumped more efficiently to the lungs and the muscles. This leads to increased stroke volume and cardiac output by 20-30% (Source).
Lung function
Similar to the heart, the breathing rate also increases due to the increased oxygen demand when completing endurance training. Therefore, there is an increased stimulus placed on the respiratory muscles to repetitively contract in order to draw oxygen (air) into the lungs to deliver oxygen to the blood and subsequently the muscles. Therefore, like with any other muscle, the increased workload strengthens the muscles, meaning they can take in a larger amount of air. Endurance exercise has also been reported to increase lung elasticity, which also contributes to a greater flow volume of air that can be held in the lungs (Source).
Muscular adaptations
Endurance exercise has also been reported to induce a significant growth of Type I fibres (also known as slow-twitch fibres) (Source). Slow-twitch fibres are crucial for producing force whilst utilising oxygen, meaning they are fatigue resistant. This is crucial for longer-duration activity, such as endurance exercise, but also contributes to improved quality of life as you get older, making daily tasks easier, such as walking.
The Benefits of Each Endurance Machine
Rowing Machines
"Rowers for growers" is gym jargon that hits the spot. Rowing exercise provides a total body workout, engaging the upper body, specifically the latissimus dorsi (or lats). This resistance-based cardio machine also contributed to increases in strength and muscle mass. It also provides low impact for those battling lower-limb injuries and niggles.
Curved Treadmill
Curved treadmills are self-propelled and provide realistic running mechanics that make them superior to traditional treadmills. They are great for performance-based and sprint work training. The reason the curvature improves running mechanics is due to forcing improved and proper posture, which in turn allows for a better stride while running. They can be great to be incorporated into high-intensity interval training and circuit-style training. By increasing the resistance of the treadmill and optimising the handles, you can replicate sled pushes. Thus, this machine offers a range of benefits for increased lower-limb strength and power.
Ski Erg
Ski Ergs offer a unique pulling motion. Similar to the rower, it provides a resistance-based machine that is effective in building upper-body strength and core conditioning. Furthermore, unlike other cardio machines, the Ski Erg provides a small footprint, meaning it takes up minimal space. This makes it very practical to have in your home gym.
Air Bikes
Air bikes also offer a high-calorie burn, full-body focused endurance equipment. You are able to build endurance similar to a traditional bike; however, it incorporates arm ergometry to build upper-body endurance and strength. They are commonly used in high-intensity interval training and circuit style training. This will provide a time-efficient workout.
Additionally, all of our endurance equipment is self-powered, which helps keep your space clutter-free, avoiding trip hazards in your gym.
Choosing the Right Endurance Machine for Your Home Gym
So, which endurance machine should you use to gain cardiovascular adaptations? Well, it's important to balance certain aspects, such as the space you have available, your training goals and your budget.
Space
For instance, many home gyms don't have a large space available, especially when purchasing a full arsenal of home gym equipment. Therefore, you may want to go for a machine that takes up a smaller footprint. In that case, the Ski Erg is likely the most obvious option, standing upright and taking up minimal amounts of space. This makes them a popular choice, as not only is it small in nature, but it also offers a versatile upper body-focused conditioning machine and is easily used during grouped exercises and circuit training.
The rower is often overlooked due to the length of the machine. However, they can be stored upright, so they also take up minimal amounts of space.
Training goals
An important aspect when purchasing any piece of equipment is your training goals. We have covered some of the benefits of each endurance machine discussed in this blog that should help to match the perfect piece of equipment for you. But, to summarise, if you want to develop full body conditioning, the Rowing machine and Air bike will be your best options. The Ski Erg provides a resistance-based machine (like the rower) that will help develop upper-body strength and endurance. On the contrary, the curved treadmill provides a modern version of more traditional endurance exercise, helping to develop lower-body muscular endurance.
Budget
Your budget is also a major factor when purchasing any piece of gym equipment. Our Ski Erg, Rowing machine and Airbike are more affordable than the treadmill, thus are the more popular choices, albeit we understand that all endurance machines are relatively daunting when first purchasing. However, it is extremely important to consider that these are long-term investments. The high-quality nature of Exersci equipment makes it durable and long-lasting, thus the value for money is very high. You should look at purchasing this kind of equipment as an investment, rather than paying a gym membership to essentially rent equipment; you will be able to use these pieces whenever you like for many years. This makes them a very practical investment.
The curved treadmills offer top-tier cardio performance; however, they do come with a premium. Because of this, the treadmill is typically more considered for serious trainers and athletes to propel performance, especially when used for high-intensity interval training.
Conclusion
Endurance machines should be a non-negotiable when it comes to creating your home gym. Endurance training offers a considerable amount of health benefits that improve your quality of life. It is important to consider your preferences when choosing which one suits your lifestyle best. For example, whether you want full body conditioning or upper/lower body specific endurance.
Remember, investing in your cardiovascular health (and overall quality of life) should come above all else, so think of this as an investment in your health as opposed to a dent in your bank account.
If you're ready to invest in your cardiovascular health and improve your quality of life, check out our range of endurance machines on our website www.exersci.co.uk and be sure to contact us with any of your enquiries. Our customer service team will be more than happy to help.
