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 $2007 |
Stair
climber
|
$1000
to $2007 |
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.
