Shake Up Your Cardio

Deciding which machine to use at the gym can seem overwhelming. What works for one person may not be best for others due to fitness level or physical status. Do you tend to stick to the same machine every time you hit the gym because you’re comfortable on it? Gyms provide a number of machines for cardiovascular endurance and conditioning. The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity five days a week. Let’s dive into five of the most popular machines and what they’re best for.

Treadmill
Treadmills can appear intimidating if you think they are made for athletic runners, but that is simply not the case. Treadmills are highly adaptable machines for every fitness level. You can adjust the speed and the incline, which varies the intensity level of the workout. It works your lower body including hamstrings, quadriceps, shins, calves and glutes.

Stairmaster
Who doesn’t love a never-ending staircase? Stairmasters provide a strong cardio workout while simultaneously building muscular endurance. This machine forces you to keep moving the entire time and activates the muscles we avoid using when skipping the stairs for the elevator or escalator. It works your glutes, quads, hamstrings and calves. Keep your posture upright and your core and balance will strengthen too.

Rowing Machine
Rowing machines are regaining popularity as they achieve a total body workout all while sitting down. Now don’t fool yourself -- this is no walk (or row) in the park. Elevate your heart rate while your whole body is engaged during the workout; expect to burn a lot of calories. This machine is great for those with joint issues as it is very low impact.

Stationary Bike
Stationary bikes are a good choice for those looking for the lowest impact cardio workout. It builds lower body strength, endurance and stamina. For the highest intensity, check out a local indoor spin studio to get your heart pumping. Instructional YouTube videos can also be viewed while using the stationary bike. This machine works your quads, glutes, hip flexors and hamstrings, as well as your core.

Elliptical
Ellipticals are another great machine for low impact aerobic exercise. It combines the treadmill and Stairmaster in one fluid movement. Raise your heart rate without running out of breath. If you opt to use the moveable handles, you will be engaging your whole body including upper body, abs, glutes and quads.

Bottom Line: There are a lot of options at the gym for a great cardio workout. Be open to switching up your routine and machine to engage different muscles. Don’t be afraid to ask a trainer at your gym if you are using the machine properly.

Written by: Kayla Arouchon, Wellness Workdays Dietetic Intern

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