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As if getting yourself to the gym isn’t consuming enough mental energy, once you get there, you’re faced with a building full of navigation equipment.You narrow down your exercise program to cardio, which helps, but then find yourself staring at a few machines that all get the job done.
Should you jump on the treadmill?Maybe an elliptical or stationary bike is a better option.You’ve heard that the StairMaster is a true calorie burner.Which workout is your best bet?
Personal trainer fitness trainer Amanda Katz told TODAY that one piece of cardio equipment is no better than another.”It depends on the individual’s goals and what they like to do,” she said.”The best options are the ones you can stick with and stick with over time.”
So ask yourself: Why am I exercising?Do you want to improve your stamina?Do you want to work out to sweat or get rid of stress?Do you want to lose weight?
Once you narrow down your specific goals, certain machines will be the most effective at getting you there.
“Running is a full-body cardio workout,” Katz said.”For someone who enjoys running and walking, I would recommend a treadmill workout as a great indoor option.”
How you use the treadmill will determine the type of workout you get.”Treadmills can be low-impact or high-impact. If you’re walking, the impact is minimal; when you’re running, it’s more impact and damage to the joints, knees, hips, and ankles,” personal trainer and TODAY fitness contributor Stephen Ni Mansour said.For this reason, she only recommends running on a treadmill for those who don’t have joint problems and are close to their target weight (so they don’t have extra weight hitting the joints with every step they take).
Running and walking are both calorie-burning exercises that can help you lose weight.If you want to exercise for your mental health, Mansour encourages you to keep up your walking pace.”As a weight loss coach, I use cardio as a stress-relief activity,” she says.”I encourage people to go for a walk to clear their minds, reduce stress and feel more relaxed.”
“I recommend it as a cross-trainer for runners, and anyone who wants a low-impact option for cardio,” says Katz.
If you want to sweat or do some interval training, but can’t run due to joint problems or other injuries, the elliptical is a great low-impact option.
“It’s a great cardio workout for someone who wants to go fast but can’t run on a treadmill,” Mansour said.”It’s a low-impact, fast form of exercise where you can do intervals — fast or hard for a minute, then slow for a minute.”
While “the elliptical machine is a low-intensity exercise, you’re still standing, so there’s some pressure on the knees,” Mansour said. She also cautions that for those who haven’t used a machine before, it may be possible at first. It would be a little awkward because this is not the natural movement we use in our daily lives.
Endless stair loops make the workout challenging.”It’s both a great cardio and strength option, especially when you’re using your arms rather than grabbing the handlebars or leaning,” Katz says.
Not only does the StairMaster work as a cardio workout to raise your heart rate, it also tones your lower body.”The StairMaster is great for people who want to focus on building their glutes. When you’re climbing stairs, you have to activate your quads and glutes because you’re moving up, so you work the back of your legs and your glutes,” Mann Sur said.The machine also works your core when you’re not leaning on the handlebars.
Mansour does not recommend the StairMaster to people with joint problems or people who already have difficulty climbing stairs.
“Indoor bikes will be lower body-centered in a seated position,” Katz said.”I definitely recommend it to anyone who loves outdoor riding and wants to get some cardio without hurting their joints. It also works as a cross-training option for runners.”
“For anyone who is recovering or wants to have a very, very low impact on their joints, a stationary bike is the way to go,” agrees Mansour.”You can really sit like you’re sitting in a chair, with your feet on. That’s great for people who need improved mobility and more movement.”
Katz warns, “If sitting still is painful, it can put a strain on the lower back.”
A rowing machine — or ergometer (erg for short) — “is an all-inclusive machine that provides the stamina and stamina that a treadmill provides you with a low-impact experience for your joints,” says Caley Crawford, personal trainer and Row House Director of Education.”The amount of muscle activation (85%) while rowing is higher than other activities performed with a machine such as a treadmill or elliptical.”
It’s also a great option for anyone who may be in pain the day before or recovering from a tough workout.”You can use erg every day without hindering your physical progress,” says Crawford.”Rowing is a low-impact exercise that reduces the risk of injury. You can use the machine for aerobic training, anaerobic training, or muscle recovery, depending on your body’s needs for the day.”
An important tip: You need to know how to row properly to get the most out of the machine, Crawford says.So be sure to ask your gym trainer for a quick-start guide before you get started—or take a rowing class to learn the basics before incorporating it into your own workout.
Vertical climbing machines—like the VersaClimber—are designed to mimic natural climbing movements.”This is another great ‘uphill’ or hiking-style cardio and strength workout that engages your entire body, actively using your upper and lower body,” says Katz.
Since the machine involves the entire body, the workout is an intense calorie burner – best for those who are in good shape.”A standing rock climber is great for anyone who doesn’t currently have joint problems, including shoulder problems. If you’re feeling good overall, you can try one of these machines for cardio,” Mansour Say.”It’s not good for people who can’t lift their arms without pain or have knee/ankle problems.”
The gist of this story?No machine is better than the other.As goals evolve and change, each offers specific benefits that will serve you better at different stages of your fitness journey.When it’s time to log some cardio, don’t default to the same machine, but take advantage of what each machine has to offer and incorporate them into your routine accordingly.
In general, Mansour recommends strength training three days per week and cardio two to three days per week.The best way to do cardio is tailored to your body and goals — but a mix, like walking one day, spinning a spin bike the other, and then doing a HIIT workout, will keep your workout routine interesting and yours Body guessing.


Post time: Apr-20-2022