Best Exercise machine

People who suffer from joint problems benefit from the characteristics of a bicycle ergometer, because: On the saddle the body weight does not play a role and therefore does not weigh on the joints. It is sufficient to pedal diligently for 30 minutes two to 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:

2. Block: 1 minute maximum power and then 1 minute easy pedaling

From the second block you should make up to eight repetitions. The disadvantage is that only the endurance and only the legs are trained on the sports equipment, while the upper body has a break. You should also be careful to cycle properly. This includes straight sitting and optimum adjustment of saddle and handlebar. Otherwise, neck tension, discomfort in the knee joints (due to excessive flexion or overstretching) or wrist irritation (due to bending of the wrist) may occur

When using a stepper, you imitate climbing stairs and train your buttocks and thighs, body stability and balance. But the joints hardly get a chance and the upper body has little to do. Not to mention that the endurance of training sessions on the stepper hardly benefits at all. You should spend a maximum of 15 minutes a day on the stepper. The eternal “step on the spot” is also dangerous: It can lead to an overload of the knee joints. In addition, an incorrect posture can result in irritation of the thoracic and lower lumbar spine as well as the forefoot area.

If you want to train more effectively and with less strain on the joints, you should choose a treadmill. In the case of a well cushioned running surface, such a device is also suitable for people with joint problems. Running involves moving arms and legs, abdomen, torso and back – so it is a classic whole body workout. Two units of 30 minutes per week are ideal. The interval method is also recommended here:

2. Block: run 1 minute and then walk 1 minute (again with up to 8 repetitions)
The correct technique is important: Never run too far back to avoid falls. And: To protect the joints against overload, a springy running style is advisable.

Bicycle ergometers, steppers and treadmills all have their advantages. But the most effective piece of sports equipment is the cross trainer: it can be used to train endurance, strength and coordination – it moves the entire body. Training on the Cross-Trainer is easier on the joints than running on the treadmill and promotes the build-up of muscle mass more specifically than cycling on the bike ergometer. In addition, you burn the most energy on the Cross-Trainer in the shortest time. Two 30-minute training sessions per week make sense – just like with a treadmill. Caution: You should not pull your shoulders up during training and also avoid rotational movements in the upper body. Otherwise, neck complaints and bursa irritations at the hip joint can occur.