Aside
from the three major cardio equipment selections
(the treadmill, stair machine and stationary bike),
there a number of less used but very effective
exercise machines. If you are getting tired of
the usual thing, give one of these a try.
Rowing
Machines
Rowing
machines simulate the movement of rowing a boat.
They can be either flywheel or hydraulic with
a moving seat on a track.
- Rowing gives
you a good, whole-body workout but can be
hard on your lower back, especially if you
arent using proper form.
- You may also
find your grip giving out before you get a
good workout.
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How to
do it:
- Start the
motion by pushing back with your legs,
pulling back with your arms as you finish
the leg push.
- When you
slide forward, let your arms straighten
as you bend your knees.
- Be sure
to keep your lower back arched and tight
throughout the movement.
- Do not
lean forward excessively.
- Exhale
as you pull and inhale as you go back
to the starting position.
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Skipping
Ropes
This
is a simple but effective piece of equipment that
can lend variety to a cardio workout.
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- It gives
your lower body, upper body and grip work
while improving your coordination.
- The heavier
the rope, the more intense the workout
will be.
- Variations
of skipping include two leg, 1 leg (continuous),
1 leg (alternating), moving forward, moving
backward, moving sideways, double turns,
and crossovers.
- One of
the main problems with skipping is the
coordination required. In order to skip,
you have to be able swing the rope and
jump at the same time. Some people just
can't seem to do it.
- It is also
a fairly high impact activity, which may
forbid its use for some people.
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Power
Riders
As
seen on TV They are similar to a rowing machine
in that you have a moving seat and handles to
pull with. The seat moves up and down though,
not forward and back.
These
machines work fairly well but can put a lot of
stress on the lower back due to the constant,
repetitive bending over at the stretch position.
You're probably better off sticking with more
conventional exercises.
Ski
Machines
The
ski machine provides an excellent total body workout
once you get the coordination right.
- Make sure
you get one with independently moving
foot pedals and poles on a flywheel (Nordic
Track is one of the best).
- The machines
with arm poles and simultaneous forward/back
pedals do not provide a natural movement.
- The better
machines have separate resistance controls
for upper and lower body.
- Another
good feature is elevation adjustment for
skiing uphill.
- If you've
ever cross-country skied, the machines
will take some getting used to but the
total-body cardio benefits make it worthwhile.
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Elliptical
Machines
These
machines resemble a melding of bikes and stair
machines. The pedals move in an elliptical track.
- It is a similar
motion to running but without the impact.
- The movement
can also be reversed to vary the effects.
- Find one that
allows for natural strides as though walking,
otherwise joint stress can result.
- This type of
trainer provides a good, low-impact cardio
workout.
Notes
Cost
Table For Cardio Machines
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Costs for
cardio machines vary greatly according to
quality, size, brand name, features, and
materials.
The following
is an approximate range for a few of the
more popular machines.
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Treadmill
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$1000
to $2000 |
Stair
climber
|
$1000
to $2000 |
Stationary
bike
|
$200
to $3000 |
Rowing
machine
|
$700
to 1800 |
Ski
machine
|
$200
to $1500+ |
Power
riders
|
$200
to $500 |
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Calorie
Counters
The
calorie counters on cardio machines measure the
force being applied to the machine, not actual
calories burned. The bodyweight entry is critical
in determining approximate calories burned.
There
are a number of factors at work that have the
potential to skew the number by 10% or more. Just
remember to take the number of calories burned
as a rough estimate, not an exact figure.
- Skill
increased skill on the machine generally
results in fewer calories burned.
- Body composition
people with more lean tissue will burn more
calories.
- Gender
women will burn fewer calories due to generally
higher bodyfat levels and a lower metabolic
rate.
- Fitness
level
those in good shape will burn fewer
calories because their bodies are more efficient.
- Nutritional
state number of calories eaten and the
ratio of macronutrients (fat, protein and
carbohydrates) consumed.
