5 Cardio Machines for Your Workout
Tired of the same old cardio workouts? Maybe a walk/jog around your neighborhood just isn’t for you. In my lifetime I’ve met a few people that were just born to run. But what about the rest of us? Today it’s time to shake up your cardio routine. Check out these 5 types of cardio machines to mix up your routine today.
Treadmills
This is a classic option for mixing up your cardio. While it may not look sexy, treadmills allow you to change many of the variables in your run without a lot of effort. Even basic treadmills allow you to change:- Speed
- Elevation
- Preloaded workouts
Aribikes
Airbikes are a classic twist on your typical indoor cycling bike. By including handles that move as you pedal, you get an ab workout along with a cardio workout—a beautiful two for one. You can mix air biking with resistance training for sick supersets that target your muscles in new ways.da Rosa (2019) tracked the performance of 14 triathletes using two submaximal 20-minute runs. During the first trial athletes cycled before testing while during the second they did not. Results showed that muscle stiffness was lower and stride frequency was higher when cycling preceded running versus when it did not.
By mixing running with cycling training you may experience less muscle tension and greater speeds when you do run.
Rowing
Tired of biking and running for days? Try something totally different in Rowing. One study examined 20 individuals (16 men, 4 women) after 6 weeks of training on a rowing machine 5 days a week. Results showed that all participants experienced a significant loss of body fat and fat mass (Shin, 2015).So, if you’re looking to slim down and increase your speed giving rowing machines the green light.
Stairmasters
Take your training to the next level with stairmasters. These allow you to stand on a rotating set of stairs that continue to turn so you’re always walking uphill. Now you can literally say that you walked to school uphill both ways.Choi (2015) examined 26 stroke patients during a stair stepping exercise routine (30 minutes per day, 3 days per week, 6 weeks total). Scientists measured progress by administering testing before and after treatment: 10 min. walk test, 11-step climbing test, and hip/knee extension strength. Results show great improvement in hip/knee extension strength and longer distance covered in 10 minutes.
BOTTOM LINE: Step machines may help increase the strength of hip/knee extension and improve speed.
SkiErg
For something totally different try the SkiErg machine. It may take a minute to learn correct form, but this is a great choice for runners and those looking to recover after a leg injury. This machine is also perfect for snow lovers having withdrawals in mid-July.Thanks for taking the time to read this post. If you’re looking for more tips and tricks for building a bullet proof training program feel free to check out my YouTube Channel. And as always, if you’re looking for real results from a scientifically backed programs feel free to book your initial client consultation.
SOURCES
Choi, M., Yoo, J., Shin, S., & Lee, W. (2015). The effects of stepper exercise with visual feedback on strength, walking, and stair climbing in individuals following stroke. Journal of physical therapy science, 27(6), 1861-1864.
da Rosa, R. G., de Oliveira, H. B., Ardigò, L. P., Gomeñuka, N. A., Fischer, G., & Peyré-Tartaruga, L. A. (2019). Running Stride Length And Rate Are Changed And Mechanical Efficiency Is Preserved After Cycling In Middle-Level Triathletes. Scientific Reports, 9(1), 1-8.
Shin, K. Y., Choi, E. H., Lim, J. Y., Cho, A. R., & Lim, Y. H. (2015). Effects of indoor rowing exercise on the body composition and the scoliosis of visually impaired people: a preliminary study. Annals of rehabilitation medicine, 39(4), 592.
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