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From the Fit Community: The Best Cardio Machine For Your Body

Fit Community — Mon, 21 May 2012 16:53:42 PDT

Which cardio machine is right for you? FitSugar reader JessicaSmithTV asks an expert for the answers. She shared what she found in our 10 Pounds Down! community group.

The stair master, the stationary bike, and the elliptical - we all have our favorite cardio machine at the gym, but which one is the best one for your body? We asked Dr. Yoav Suprun, DPT, a McKenzie physical therapist at Canyon Ranch in Miami Beach to weigh in on the pros and cons of some of your favorite gym staples.

The Stationary Bike
Pros: Low impact, easy on the joints, offers a wide range of intensity options
Cons: The riding position can bring on back pain, or aggravate sciatica for some. “We flex our spine all day and sit for hours - why sit for a cardio session?” asks Dr. Suprun.

The Elliptical
Pros: Low impact, upright position of the body, also easy on the joints and offers a wide range of intensity options
Cons: If you have a small structure or small frame, using an elliptical with handles would be pulling your body out of alignment. “People suffer from holding the handles as it pulls on the lower back and neck once the handle is moved forward,” explains Dr. Suprun.

Keep reading for more pros and cons of your favorite cardio machines.

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

Learn to Love the VersaClimber With This Short Workout

Susi May — Mon, 30 Apr 2012 09:15:34 PDT

No doubt you've seen the VersaClimber at your gym - that tall piece of equipment, lurking in the corner behind the more popular cardio machines. But the VersaClimber's unpopularity is also its saving grace: there is never anyone using it, so you hop on it without a wait. Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training sets, just like my Equinox trainer Lauren had me do recently. It was my first time on the VersaClimber, and I have to say I liked using the machine but it's a killer. I felt like I was climbing up an almost vertical wall.

The VersaClimber works both your arms and legs while making your heart rate soar. Decreasing the tension on the machine's gearing forces you to use your upper body more; when you increase the tension, the work is more in your legs (I felt it more in the hamstrings than my quads) but your arms will still be feeling it.

Keep on reading to get the short interval workout from Lauren.

How Do You Pass Time on Cardio Machines?

FitSugar — Mon, 15 Mar 2010 03:47:32 PDT

One benefit of gym membership is the wide variety of cardio machines. Treadmills, ellipticals, rowing machines, stepmills . . . but while I find these machines a convenient way to get my hear rate up, I get bored easily when doing an aerobic workout indoors. I have created some strategies to fight cardio machine ennui, like mixing it up with interval workouts and rocking out to new playlists. What about you?

Do You Know Which Cardio Machine Meets Your Needs?

FitSugar — Fri, 17 Jul 2009 06:00:00 PDT

It's one of those rare days when you get to the gym and all the cardio machines are free. Which do you choose? You have many options and each machine has its advantages, so take this quiz to see which cardio machine is best for you.

Take the Quiz

You Asked: Cardio Machine Accuracy?

FitSugar — Thu, 17 Apr 2008 05:30:00 PDT

Hey Fit,
I was wondering if you knew how accurate the 'Total Calories Burned' number is on cardio machines at the gym. I put my weight and age in when I start, but I just wanted to know if my total calories are being calculated right on a typical machine. Thanks!
- Kathy

Good question. To see my answer

The calories burned readout on cardio machines are not known for their accuracy. Some machines are even known to bump up the calorie readout by almost 25% (apparently the feel good factor keeps us using their machines). Furthermore, machines do not always take into consideration all the factors in individual fitness levels and the specificity of the exercise and they're not often re-calibrated after hitting the gym floor, so things can get off set with time. Basically you can (and should) use the calorie readout only as a guideline but not as the end-all-be-all of how many calories you've burned.

Learn from my mistakes. I used to always use this one elliptical machine in the gym because it always showed that I had burned a ton of calories compared to all the other machines. Then I got a heart rate monitor. My new gadget helped me realize that I was kidding myself thinking I was burning all those calories. If two machines show the same calories burned but one workout seems way easier than the other then remember your common sense! Unfortunately you've most likely burned less calories on the workout that felt easy.

Source

Do You Use More Than One Cardio Machine in One Workout?

FitSugar — Fri, 28 Mar 2008 03:30:00 PDT

When I go to the gym, I tend to focus on one cardio machine a day. Whether I'm using the elliptical, the stepper, the stationary bike, or the treadmill, I usually get on it and stay on it. Occasionally, I play around with different machines using Gunnar Peterson's 4-5-6-6-5-4: Cardio Plan. It definitely breaks up the routine.

So, what about you?

Source

How Do You Pass the Time on Cardio Machines?

FitSugar — Wed, 19 Mar 2008 03:00:00 PDT

I'm sure many of you belong to a gym for the sole purpose of using all their cardio machines. Treadmills, ellipticals, stepper machines, and stationary bikes are great for toning your lower body, burning calories, and are beneficial to your cardiovascular health but to some of us, they can be oh-so boring. Tell me . . .

Source

Fit Tip: Use Cardio Machines in a Different Way

FitSugar — Tue, 11 Mar 2008 07:30:00 PDT

Since the weather isn't quite warm enough for most of us to exercise outdoors, many of us have been using cardio machines at the gym. They can get pretty boring since they're so repetitive, so try to think of different and maybe even unexpected ways to use them to keep your workouts fresh. Not only will this keep you from getting bored at the gym, but you'll work different muscles too. Here are some ideas:

Walk sideways on the treadmill and be sure to take turns leading with both sides.
If you're used to running at a constant speed for a certain amount of time, mix it up. Sprint for one minute, walk for one minute, and jog for one minute. Repeat this three-minute interval set for as many minutes as you usually run.
If running is your thing, walk for twice as long instead with the incline higher than you use when running.
If you want to target your glutes, increase the incline on the treadmill as high as it will go and pretend you're hiking up a steep mountain.
Work backwards on the elliptical. Since your feet have places to rest, it's safer than doing it on a treadmill. This will get your backside going.

Want to see the other ideas? Then

Let go on the elliptical, don't hold on to the handles. This will work your core and your lower body at the same time. You can also do this on the stepper machine.
If you're used to sitting on a stationary bike, try standing and pedaling. You don't have to do it the entire time, but maybe alternate between standing for one minute and sitting for five minutes.
Gradually increase the tension on your bike like you are riding up a hill. It's tough but really satisfying, and will get you ready for tackling hills when you ride outside.

Do you have any other ideas? Share them below.

Source

Best Cardio Machines For Your Booty

FitSugar — Fri, 07 Mar 2008 11:00:00 PST

A lot of times when we hit the cardio machines at the gym our ultimate goal is a toned-all-over look, but what if you could get all-over-body toning with emphasizing your booty? Um, yes please. Researchers looked at the most popular cardio machines to find out which work out bums the most. Here are the results (FYI, the more glutes activated, the more your butt is working):

Treadmill (jogging): 48.9 Percent of Glutes activated.
Elliptical: 32.6 Percent of Glutes activated.
Treadmill (walking): 24.3 Percent of Glutes activated.
StairMaster: 24.0 Percent of Glutes activated.
Recumbent Bike: 6.0 Percent of Glutes activated.

Want to increase your results then read more!