ALL ABOUT YOUR CARDIO MACHINES - Part Two

STIR-CLIMBERS:

This machine is great to build lower body strength and a great butt. Stair climbers provide plenty of room for cheating, so it’s easy to get almost no exercise. If you hang on the railing too hard that you hands turn white, you are robbing yourself off calorie burning potential. Don’t take small steps; instead make large steps working through the full range of motion.
Tendency to bulk up? This would be a good machine to stay away from. High stress on muscles and concentration on the lower body can increase muscle mass and mild muscle hypotrophy.

Downside:

Risk of knee injury.

STATIONARY BIKES:

Next to the treadmill, the bike is the most popular cardio machine. The bike isolates and fatigues the thigh muscles, making it difficult to train as intensely as you can on the treadmill or the elliptical trainer. Interval routines are similar to any other cardio machine. Maintain 85-90 revolutions per minute (rpm) and increase rpm’s as you get fitter.

Downside:

Easy to loose form and correct posture. Most people slouch and sit on the bike.

ROWING MACHINES:

Though not seen as much, rowing machines provide an excellent low impact, whole body exercise that build arms, abdomen, back and legs. Pull smoothly during rowing motions without jerking and maintain a flat back to protect the spine.

Downside:

Poor technique might lead to back pain.
And the winner is… the good old treadmill. It is versatile, builds cardio vascular fitness and if you alternate walking and running one can burn calories more efficiently than on any other cardio machine. Elliptical trainer is a close second, works out the entire body and its easy action makes it an exerciser’s joy. Choose machines that meet your fitness goals effectively and are smart calorie burners.

CARDIO WATCH

Always warm up and stretch before you reach your desired pace and intensity. Workout with a friend. It’s great to motivate each other. Get yourself the cardio addicts’ gizmo - the I-pod. It’s great when you’re just about to give up. Wear the correct trainers - either a running shoe or a cross trainer. Don’t talk on the phone or read magazines during your workout, it’s easy to lose focus. Don’t hold bars of the treadmill, don’t slouch on the bike - maintain correct posture and stance while you workout. Challenge your routine – never let your body get used to a particular exercise or machine