Gym Cardio Machines

Time to sweat!.. or move.. or simply breathe a tad bit deeper. Here is a dive into cardio machines at the gym. There are so many out there, so the focus of this article will be on treadmills, stairmasters, ellipticals, bikes, rower, and my favorite (that usually gyms only have one of, if that), the stepper.

Each machine has its benefits and if doing the exercises properly, there really aren’t too many cons. Overuse of any machine will lead to cons like repetitive injuries or tightness in certain overused spots, but for the most part, a steady dose of any of these gym-regular machines, and one is making a super healthy decision.

With each machine, there will be a description of what it is targeting and how it compares to others, as well as some other pointers like how to modify, progress, and regress. I don’t want to make this more complex than it needs to be, so I am going to look to keep this short and concise. I can really end it off by saying simply go by feel and an amount that will allow you to still show up tomorrow. But here we go.

First up is the treadmill.

A basic treadmill that provides you with a good range of paces, as well as an incline. Walking alone is one of the best exercises out there and out of all the machines mentioned, this is the only one allowing one to do that. With the treadmill, you are really building proprioception (awareness of where your body is) simply because the only thing engaged with the machine are your feet, and even those are usually in the air. Another great aspect to the treadmill is the various speeds one can go at various inclines which leads to a variety of combinations.

When it comes to burning fat on the treadmill, and all cardio machines, one is look for that pace where it would be annoying to speak with someone else, but you are still able to speak. Once you reach a point where you wouldn’t even be able to speak anymore, now you are in an anaerobic state and working your heart.

Big thing on the treadmill is to know how to run properly. Also, backwards walking shouldn’t be underestimated either. We walk forward so much that our body needs backwards movement. These builds ankle mobility, works the glutes, all leading to healthier knees.

Next up is the stairmaster.

Hello, glutes and quads. This machine is a surefire way to tone up your lower body and will have you breathing hard before you know it. Maybe it is the familiarity of walking up stairs that this machine catches us by surprise. Whatever it is, it gets the job done. Throw in walking sideways and even at times backwards and now the legs are being hit from all angles.

One thing to watch out for with the stairs is that at times, we may be inclined to hunch over as we begin to get tired and hold on to the rail for support. There is no problem in holding on to the support bar, but we want to make sure to also have our posterior chain be fully aligned. Essentially your back should be aligned with the leg when extended.

Depending on the speed, the legs have minimal rest and at least one foot is always in contact with a step unlike the treadmill which leads to great workload on the legs – certainly resulting as not only a cardio workout, but also a strength workout.

Now time to get on the elliptical.

The elliptical is a great machine when you are dealing with joint point and/or looking to ease back into fitness and your cardio. Now it can certainly also provide a workload that rivals all the other machines, I simply wanted to focus more on the safe side of the elliptical machine because this is one of the key areas it varies from all the other machines.

The reason for its ‘safety’ is because of the smooth transition it gives the body between reps. The glide of the ski really aims to keep the knees safe and having access to the handles to hold on to gives the body a whole fluid motion to follow. Now with added speed and resistance, this turns into one heck of a workout.

This may at first seem very fun and rollercoastery (and it is!), but I would give the heads up to not go too fast too soon. You could still pull a muscle on this machine if not warmed up properly. As all the cardio machines, start with a speed, level of resistance, incline, that you know you can more than easily handle and then work your way up.

And now we hop on a bike.

I am not going to go into too many details about the bike simply because it follows a lot of the same principles as a regular bike. Some of the key pointers though are: have your seat adjusted to the height of your hips while standing up, drive with your heels/you should be able to wiggle your toes, and have a slight bend to your knees in the extended position. As far as the handlebars go, there are numerous positions you can hold, the key being to feel comfortable and secure.

One of the biggest advantages of the bike that you will have over the other machines is that you are able to read a book! With the steady seat and your hands free this makes for a great way to also multitask whether it be on the phone or in the pages of book. Also, great to have the book cover your stats while you’re riding and you can simply go by feel.

Like the stairmaster, the bike will provide a heavy workload on the legs since it really is the focus of the machine. And like the elliptical, it provides a safer type of a workout.

Strapping into the rower.

The rowing machine is super-efficient for a full body workout. Not only is the whole body worked, but it also gives a strength and cardio component. With the rower, more so than any other machine, form is most critical and probably the least known of. Without a background in rowing, it is very common to not be completely doing the row technique properly. This can lead to injury and to a lesser degree, simply not as good of a workout.

The rower can be used for any prolonged period of time and usually has multiple levels of resistance, as well as you being in control of hard and at what speed you row. Another great benefit of the rower is it can be used as a great complimentary and/or superset tool. One can be doing a strength exercise like biceps curls and then hop on the rower in between or after sets. I find this to be one of the best uses for a rower.

And finally, a stepper.

My favorite. I always find that this machine doesn’t get the love it deserves in the gym. If you haven’t given it a try, this may just be your cue.

The stepper works like a quicksand machine. Depending on resistance, the foot pedals will sink down and then it is your job to keep them from touching the floor. The lighter the resistance on the pedals, the quicker and lighter one must be on their feet.

I find this to be an effective machine because right off the bat, it keeps you in proper alignment. One has good posture, and the workload is mainly on the legs. It is also great for the joints as your feet are in constant contact with the pedals and your hands are holding on to the handles for support.

As previously mentioned, the bike is great for reading a book, the stepper can be great for catching an episode, the news, or game on the tv. Unlike a treadmill where you are in the air and a stairmaster where you are focused on the individual steps to a degree, the stepper allows you to be freer in what you are multitasking your cardio with, if anything.

Best of all, this machine is rarely ever taken!!

With all that being said, I hope there was insight to a new machine or two. If there is a machine that you haven’t tried, I always find that to be a reason to give it a go. Whether you end up liking it or not, and even get a workout in or not, simply trying a new machine will leave all with new confidence.

Here is to impactful and rewarding gym sessions. Thank you.