Cardio machines not as intimidating as they seem
Walking into a gym for the first time can be intimidating. No doubt the membership counselor who signed you up gave you a detailed tour, but you’re still not sure where to begin.
Which cardio machine is best for you? Treadmill? Stair stepper? Elliptia-thing? How long? How do they work?
There are a few things to consider before choosing the right machine for your cardio fitness goals.
Let’s begin with why you’re doing cardio. You’re on the right track. To lose those extra pounds you need to get moving. If your goal is weight loss, calorie expenditure must exceed calorie consumption. Starting a cardio program will supplement a healthy diet by helping you burn more calories than you consume.
A cardio program also will condition your cardiorespiratory system. Use the table on the right as a guide to determine your target heart rate zones as you begin your cardio program. Knowing these zones is important to understanding what your body is going through while you perform cardio exercises. This chart is not accurate for everyone but should be used as a guideline.
As an example, for a man who is 35 years old, calculating the maximum heart rate would look like this: 220 – 35 = 185. He would determine the heart rate in each zone by plugging 185 into the chart: (185)(0.65) = 120, (185)(0.75) = 139. The heart rate range in Zone 1 for someone who is 35 is between 120 and 139 beats per minute.
Zone 1 is good for beginners because it allows the blood to increase its ability to transport oxygen throughout the body. This also is known as aerobic exercise. This helps the heart become stronger. Zone 2 is where the body can no longer get energy through the muscles with normal oxygen intake and the body starts to build lactic acid. The energy then comes from fat stores. This is anaerobic since the energy to perform the exercise doesn’t come from oxygen. Zone 3 is for high intensity training and can’t be sustained for long periods of time. It is to be used with zones 1 and 2 to help push the body to new performance levels.
Turning to the cardio equipment: Some find they can interchange machines to vary their workouts. Others with physical limitations may not feel comfortable using one or more. Those with a past injury or history of knee pain can find that increased exercise may aggravate their injury.
Machines are designed to be user-friendly. Most have easy-to-see start and stop buttons. Many also have a mode that allows you to input your age and weight. The machine then can create a program customized for you that uses heart rate zones similar to those in the chart. There also is a "quick start" button that lets you manually control the program without inputting all your information.
Starting out, the treadmill is a good machine. Those limited or de-conditioned can begin by walking and then progressing to a jog and eventually a run. Most machines have an incline adjustment to increase intensity and even a slight decline to condition the Achilles tendon.
Returning to our example of a 35-year-old man, he begins by standing on the treadmill with the feet on the outside of the tread. From here there are two options. The first is to press the Quick Start button and monitor his heart rate according to the chart. He would be careful to pay attention to how he feels as his heart rate increases through different zones. Eventually sustaining Zone 2 heart rates for 30-60 minutes. The second option is to input his weight and age into the machine and have the machine generate a program. This program will progress him through different zones with a variety of emphases such as heart rate conditioning and fat burning.
The elliptical machine also is good for beginners. It’s easier on the joints than the treadmill because the elliptical has a fluid movement that reduces impact on the knees. Increasing the incline (crossover) and resistance will help you progress your workouts to more advanced stages.
Stationary bikes are versatile. They are low-impact and can be adjusted for people of all levels. Bikes come in a few forms. Some are constructed in a traditional upright position while others have a reclined seat with a back rest. The reclined bikes are ideal for beginners and those who have trouble standing for extended periods of time. Spin bikes, like those found in group classes, are good for burning calories by the hundreds. Spin class instructors gladly welcome newcomers by helping them set up the bikes and guiding them through their first class.
The StairMaster is a great cardio machine, but it can be difficult for some. Its endless flight of revolving steps can make even the strongest legs quiver. For those with knee problems, the StairMaster should not be your first choice. As with other machines there are intensity level variations. This machine also has a floor counter. How long would it take you to climb 107 floors to the top of the Stratosphere?
Chris Huth is a Las Vegas trainer. You can reach him at 702trainer@gmail.com. Before beginning any exercise program, consult your physician.