Cardio-Ology.

CardioOlogy: The study of cardio. Yep, I made up a word. And the definition too, for that matter. But for the purpose of this blog, it will work. 


You walk in for a workout, take a quick glance around to see people sweating it out on the treadmill, bikers furiously pedaling away, the hours-upon-end elliptical-ers, and the focused stair"masters: and think...which one of these machines can I spend the least amount of time on to reap the maximum benefit!? (I know we all think it, at times, so let's be honest here:)) Well, I'm gonna try and help ya out!

While this could end up being a super long, really in-depth blog about cardiovascular activity, your individual goals, finding your target heart rate and RPE (rate of perceived exertion)...I will save that for a rainy day :) I just want to give a basic, very high-level overview of the cardio section of your gym and how to choose which exercise is right for you.

Treadmill

The treadmill was probably the first machine that came to your mind when you heard the word "cardio." Treadmills are excellent calorie burners and since walking and running are fairly natural to most people, a longer, more intense workout might be achieved than on some of the other machines. A good treadmill should have the ability to raise the incline to offer more challenge. Working against gravity will increase difficulty and caloric expenditure. Exercising on a treadmill is a great way to burn calories, build bone density, maintain good cardiovascular health, and increase your energy level. 

Stationary Bike

This is the machine of choice if you have knee problems, or your body cannot handle weight-bearing exercise. The key to making the stationary bike work for you is in the seat adjustment. You should feel comfortable, and at its straightest, your leg should still have a slight bend. There are two types of stationary bikes - the upright and the recumbent. The upright is your everyday, run of the mill machine that is similar to an actual bicycle; the recumbent bike has a wider seat and your legs are out in front of you. The recumbent bikes are good for those with back problems, since it puts less stress on your back, and also your neck and shoulders. 

Stair Climbers

I just heard you groan. I know...they are tough! But there is so much benefit to these bad-boys. Stair climbers are a great cardio workout that can add a bit of tone to your legs and rear end. Typically, most gyms have two types: classic Stairmaster and the Stairmill (pictured above). If your gym has both, go for the Stairmill. The Stairmill burns more calories because you're actually lifting your body weight up as if you were on a real staircase. Beware of cheating yourself: the moment you start leaning on the handrails, you are not getting all the workout you should because you are no longer moving with your full body weight and not burning as many calories. Touch the handrails lightly, just to maintain balance and let your lower body do the work. 

Elliptical

The elliptical is a very low-impact, weight-bearing machine that also comes in two different types: ones with stationary handles and ones with moveable handles. If the handles do move (preferred), engaging the upper 30% of your body will cause your heart rate to climb quicker, thus the amount of energy expended is optimized. Because they are so low-impact, however, they are not the best bone-density builders in the gym and it is actually very easy to overtrain using them. While you might think it is a great time to multi-task and read a book while flying away and barely breaking a sweat, rank up the resistance now and again for a more intense, beneficial workout.

Rowing Machine

These tend to be one of the least popular cardio machines in the gym and I really do not know why! Though not every gym has one - if yours does, try it out!! This has become one of my favorites lately and they are great full-body exercisers. Most people think they rely solely on arm work - but rowing machines engage both your legs and your arms tremendously. They are low-impact machines and are actually pretty enjoyable, if you give them a chance. 

A few final thoughts...

1. Remember the main purpose of cardio: raising your heart rate! By doing so, you're increasing your hearts health and burning fat. Something is better than doing nothing at all. 

2. Choose a machine that you will somewhat enjoy. It may not be the machine your best friend is working out on. Just pick something you will stay on for the most beneficial amount of time.

3. Interval programs are great because they work your aerobic and anaerobic systems together which has a significant effect on your metabolism.

4. Change it up. Don't allow yourself to get bored and therefore complacent with your cardio workouts.

5. Invest in some good shoes. Especially if you're going to be doing a lot of running/walking on the treadmill. Your knees will thank you.

6. Keep HYDRATED!!! So many benefits here - transportation of nutrients/elimination of waste, temperature regulation, lubrication of joints, etc. 

After I wrote the majority of this blog, I found this article on WebMD on this very topic of choosing a cardio machine. While I am saddened to find it a bit too late to save myself time and copy & paste (Justin thinks he is losing me to the blogging world ;)), I really like what it has to say and if you want to go more in-depth than what I did here, it is worth the read.