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Treadmill, exercise bike, rowing machine: what’s the best option for cardio at home?

<p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>Cardio, short for cardiovascular exercise, refers to any form of rhythmic physical activity that increases your heart rate and breathing so the heart and lungs can deliver oxygen to the working muscles. Essentially, it’s the type of exercise that gets you huffing and puffing – and fills many people with dread.</p> <p>People often do cardio to <a href="https://pubmed.ncbi.nlm.nih.gov/30003901/">lose weight</a>, but it’s associated with a variety of health benefits including reducing the risk of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481017/">heart disease</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/30191075/">stroke</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/27707740/">falls</a>. Research shows cardio also improves <a href="https://pubmed.ncbi.nlm.nih.gov/29334638/">cognitive function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/26978184/">mental health</a>.</p> <p>The <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">World Health Organization</a> recommends a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio per week.</p> <p>There are many ways to do cardio, from playing a team sport, to riding your bike to work, to going for a jog. If you’re willing and able to invest in a piece of equipment, you can also do cardio at home.</p> <p>The treadmill, stationary bike and rowing machine are the most popular pieces of cardio equipment you’ll find in a typical gym, and you can buy any of these for your home too. Here’s how to know which one is best for you.</p> <h2>The treadmill</h2> <p>In terms of effectiveness of exercise, it’s hard to look past the treadmill. Running uses most of your major muscle groups and therefore leads to greater increases in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1334197/">heart rate</a> and energy expenditure compared to other activities, such as cycling.</p> <p>As a bonus, since running on a treadmill requires you to support your own body weight, it also helps to build and maintain <a href="https://pubmed.ncbi.nlm.nih.gov/26562001/">your bones</a>, keeping them strong. This becomes even more important <a href="https://www.niams.nih.gov/health-topics/exercise-your-bone-health">as you get older</a> as the risk of developing medical conditions such as osteopenia and osteoporosis – where the density of your bones is reduced – increases.</p> <p>But the treadmill may not be for everyone. The weight-bearing nature of running may exacerbate pain and cause swelling in people with common joint conditions such as osteoarthritis.</p> <p>Also, a treadmill is likely to require greater maintenance (since most treadmills are motorised), and can take up a lot of space.</p> <h2>Stationary bike</h2> <p>The stationary bike provides another convenient means to hit your cardio goals. Setting the bike up correctly is crucial to ensure you are comfortable and to reduce the risk of injury. A general rule of thumb is that you want a slight bend in your knee, as in the picture below, when your leg is at the bottom of the pedal stroke.</p> <p>While cycling has significant benefits for <a href="https://pubmed.ncbi.nlm.nih.gov/21496106/">cardiovascular</a> and metabolic health, since it’s non-weight-bearing it doesn’t benefit your <a href="https://www.sciencedirect.com/science/article/pii/S0026049507003253">bones</a> to the same extent as walking and running. On the flipside, it offers a great cardio workout without stressing your joints.</p> <h2>Rowing machine</h2> <p>If you’re looking to the get the best cardio workout in the least amount of time, the rowing machine might be for you. Because rowing requires you to use all of your major muscle groups including the upper body, your heart and lungs have to work even harder than they do when <a href="https://pubmed.ncbi.nlm.nih.gov/32627051/">running and cycling</a> to <a href="https://pubmed.ncbi.nlm.nih.gov/8325720/">deliver oxygen</a> to those working muscles. This means the energy expended while rowing is comparable to running and <a href="https://pubmed.ncbi.nlm.nih.gov/3193864/">greater than cycling</a>.</p> <p>But before you rush off to buy a new rower, there are two issues to consider. First, the technical challenge of rowing is arguably greater than that of running or cycling, as the skill of rowing is often less familiar to the average person. While a coach or trainer can help with this, just remember a good rowing technique should be felt primarily in your legs, not your arms and back.</p> <p>Second, the non-weight-bearing nature of rowing means it misses out on the same bone health benefits offered by the treadmill – although there is some evidence it still can increase bone density <a href="https://pubmed.ncbi.nlm.nih.gov/7551766/">to a smaller degree</a>. Nevertheless, like cycling, this drawback of rowing may be negated by offering a more joint-friendly option, providing a great alternative for those with joint pain who still want to keep their heart and lungs healthy.</p> <h2>So, what’s the best option?</h2> <p>It depends on your goals, what your current health status is, and, most importantly, what you enjoy the most. The best exercise is the one that gets done. So, choose whichever piece of equipment you find the most enjoyable, as this will increase the likelihood you’ll stick to it in the long term.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/213352/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><a href="https://theconversation.com/profiles/lewis-ingram-1427671"><em>Lewis Ingram</em></a><em>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/treadmill-exercise-bike-rowing-machine-whats-the-best-option-for-cardio-at-home-213352">original article</a>.</em></p>

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10 must-read insider tips to save you money on gardening

<div class="field field-name-field-intro field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>Whether you buy materials from a farmer’s market, local farmers or chain hardware stores, here’s everything you need to know to get your garden growing on a budget.</p> </div> </div> </div> <p><strong>1. Grow what you eat</strong></p> <p>While this may seem like common sense, it’s easy to get carried away when buying seeds and plants for your garden. Realistically, if you don’t eat a certain vegetable or herb now (kohlrabi and purslane, we’re looking at you), you probably won’t eat it even if you grow it. Save yourself time and money by only buying seeds and plants that you know you and your family will eat. </p> <p><strong>2. Buy seeds early in the year</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>According to Celeste Longacre, gardening expert and author of Celeste’s Garden Delights, you’ll find the biggest selection of seeds and the best deals in spring. “Many catalogues offer discounts if you buy the seeds before a certain date,” Longacre says. “Companies can also run out of specific varieties so you’ll want to get your order right in.” But you don’t need to plant seeds for every vegetable you intend to eat in the coming months. </p> <p><strong>3. Buy gardening equipment in autumn</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>Most stores try to clear out their gardening supplies in autumn. You’ll find gardening equipment – like shovels, spades, rakes and buckets – at heavily discounted prices that you can use for next year’s garden. Another great idea is to source good quality second-hand items.</p> <p><strong>4. Go in on seeds with your friends</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>It may seem counterintuitive, but the more you spend, the more you save, thanks to lower prices for higher volume. “Many companies offer deals if you spend a certain amount of money,” says Longacre. “If you get together with friends on your order, you can save.” If agreeing on seeds is a challenge in your friend circle, consider other uses for your yield. </p> <p><strong>5. Plant crops thicker than they actually grow</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>You can plant crops like beets, carrots, onions, lettuce, basil and rocket closer together than traditionally prescribed, according Longacre. For example, instead of planting seeds 25mm apart, plant them 13mm apart. This way you can thin them out and eat the thinnings while the crop continues growing. </p> <p><strong>6. Hit up a local farm's harvest sale</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>The harvest sale is basically the equivalent of a half-yearly or anniversary sale, so you can expect to find amazing deals. Harvest sales usually happen between late March and early May, with the majority being held in April. The earlier in the harvest season you go, the more options you’ll have when it comes to crops, but if you wait longer into May, you’re more likely to nab lower prices, as farmers are trying to unload crops for winter.</p> <p><strong>7. Invest in quality equipment</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>Spending a little more on quality equipment will be worth it in the long run. Not only will you avoid having to re-buy the same gear each year, but you’re also be less likely to deal with stuff breaking mid-season. Equipment worth spending a little extra on: weeders, shears and pitchforks. But no need to buy fancy or expensive pots and planters. Regular, plastic ones will do.</p> <p><strong>8. Tend to your garden regularly</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>There will be days when crawling on your hands and knees through the dirt doesn’t sound all too appealing, but doing just that is necessary in order to keep your garden healthy. If you get behind on watering, your plants will die, and you’ll have to spend more on new seeds. If you don’t treat a bug invasion right away, it’ll only get worse and cause more damage, both to your plants and your pockets. “The hardest part of gardening is that things need to be done when they need to be done, not when you feel like doing it,” says Longacre. </p> <p><strong>9. Ask about inventory</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>A lot of stores offer discounted prices for products that they no longer sell, but still have in back stock. Just make sure you ask why they’ve pulled the product before buying because you don’t want to end up with a mower that doesn’t run or seeds that won’t grow in your climate. “Go to their websites and look for discontinued or clearance items,” advises Longacre.</p> <p><strong>10. Plant at the right time</strong></p> <div class="views-field views-field-field-slides"> <div class="field-content"> <div class="field-collection-view clearfix view-mode-full field-collection-view-final"> <div class="entity entity-field-collection-item field-collection-item-field-slides clearfix"> <div class="content"> <div class="field field-name-field-slide-content field-type-text-long field-label-hidden"> <div class="field-items"> <div class="field-item even"> <p>If you plant your crops too early, they will die. And if you pick your crops too late, they will also die. Timing is everything when it comes to planting your garden. You simply need to choose the right produce for the season and do a bit of research on the climate in your area before selecting when to plant your seeds. </p> <p><em>Source:<span> </span><a rel="noopener" href="https://www.rd.com/home/gardening/gardening-tips-to-save-money/" target="_blank">RD.com</a></em></p> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div> </div>

Home & Garden

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Modern vs vintage audio equipment

<p>Why do so many audio fans seem to prefer a vintage receiver over new receivers with modern technology?</p> <p>Are there actual reasons that older equipment can sound different or better?</p> <p>When it comes to receivers and amplifiers, older can be better. The amplifier sections in new receivers often don't have the power and electrical current capability of vintage models, especially going from a stereo receiver to a surround sound receiver as you did.</p> <p>The manufacturers saved money by cutting quality in surround receivers' amplifier sections, then used the savings to add new features such as extra channels for more speakers, Bluetooth, etc.</p> <p>The power ratings in new gear are often inflated, as well.</p> <p>In real-world use, an older amp may actually deliver more power to the speakers, despite newer models having higher advertised power rating.</p> <p>In addition, many receivers digitally process everything, including the volume control. Some feel that this digital processing degrades the sound.</p> <p>There is also the possibility that older amps' power is not as "clean" as the newer models and has more distortion, but the mild distortion lends a pleasant quality to the music.</p> <p>That is the reason lots of people prefer tube amplifiers or vintage speakers. Though the old equipment may not reproduce the music as accurately as modern gear, the listener may simply prefer the sound from the vintage equipment.</p> <p>In general, though, if you choose carefully you can get better sound with modern equipment than with vintage.</p> <p>You just have to be careful about what you buy and how you match components together. There is good stuff and bad stuff littering every price point.</p> <p>You can get much more speaker for your dollar than you could years ago.</p> <p>Most modern turntables will sound better too, but much of that is by virtue of their newness. Old turntables can have worn platter and tonearm bearings, which seriously degrade the sound.</p> <p>However, it is in the realm of amplifiers and receivers that quality has taken the biggest hit.</p> <p>For stereo, if your budget is under $750 a vintage amplifier or receiver could very well be the best choice if you have access to a clean example that works perfectly. The problem for the average consumer is knowing what brands are best and what to look for so you get a reliable unit.</p> <p>The "golden age" for vintage audio was probably the 1980s and some great, affordable audiophile brands are Adcom, B&amp;K, Harman/Kardon, NAD and Rotel.</p> <p><em>First appeared on <a href="http://www.stuff.co.nz/" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>. </em></p>

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10 items that will make your next trip much easier

<p>Headed on a holiday soon? While packing for a trip can seem like an ordeal at times, choosing the right items can save you a serious headache when you’re actually overseas.</p> <p><a href="http://www.traveller.com.au/" target="_blank"><span style="text-decoration: underline;"><strong>Traveller</strong></span></a> has put together a list containing 10 items that will make your next trip much easier. Don’t leave home without this essential travel equipment.  </p> <p><strong>1. Universal adapter and powerboard</strong></p> <p>This simple, inexpensive combo can be a real life-saver, letting you plug in in pretty much any country in the world and charge multiple appliances while you’re away.</p> <p><strong>2. Thongs</strong></p> <p>The right thongs make stylish beachwear, a comfy footwear option when you’re in warmer climes and can be a real lifesaver if the shower facilities are questionable.</p> <p><strong>3. Cargo shorts/pants</strong></p> <p>While certainly not the most stylish option, cargo shorts come to the fore when travelling, with multiple pockets perfect for storing phones, wallets and more.</p> <p><strong>4. A buff</strong></p> <p>A buff can serve as a scarf, beanie, hat, facemask and everything in between. Plus it takes up less space than a pair of socks, making it super handy while you’re away.</p> <p><strong>5. Folding sunglasses</strong></p> <p>Sunglasses are often one of the first items tragically broken on an overseas vacation. A pair of foldable sunglasses is easy to store (and much less likely to break).</p> <p><strong>6. The right bag</strong></p> <p>The bag you go with can make or break your trip. Ideally you want something that wouldn’t look out of place in a nice hotel, but is tough enough to take a beating.</p> <p><strong>7. Smartphone</strong></p> <p>In one handy device you’ve got access to maps, emails, music, notes, a torch and everything in between. And it all fits pretty easily into your pocket.</p> <p><strong>8. Lightweight shoes</strong></p> <p>Ideally you’re going to want to bring shoes what are small and light, easy to pack while at the same time can be worn in most situations and still look respectable.</p> <p><strong>9. Ear-bud style headphone</strong></p> <p>You can spend a fortune on noise-cancelling headphones, when ear-bud style earphones fit into your pocket, cost less, and essentially perform the exact same function.</p> <p><strong>10. Kindle</strong></p> <p>There’s nothing like reading while you’re on vacation, but who’s got the time to carry around a library. Instead, it makes more sense to stow a kindle in your bag. </p> <p>What do you think of our list? Are there any items you would add? Share your thoughts in the comment section below, we’d love to hear from you. </p> <p><strong>Related links:</strong></p> <p><a href="http://www.oversixty.co.nz/travel/international/2016/10/why-i-will-never-use-a-money-belt-again/"><span style="text-decoration: underline;"><em><strong>Why I will never use a money belt again</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/travel/travel-tips/2016/09/10-items-people-should-pack/"><span style="text-decoration: underline;"><em><strong>10 items people don’t pack but should</strong></em></span></a></p> <p><a href="http://www.oversixty.co.nz/travel/travel-tips/2016/08/8-common-mistakes-when-packing-checked-in-luggage/"><span style="text-decoration: underline;"><em><strong>8 common mistakes when packing checked-in luggage</strong></em></span></a></p>

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