But…which cardio machine is best for youand how the heck should you use it?!
Dont worry: We got you.
Treadmill
Many newbies gravitate to this machine, and for good reason.
Amanda K Bailey
Prevent that by starting simple, Lazarewicz recommends.
Get on and hold the handrails.
Set the speed to two to three miles per hour, or whatever feels like an easy walk.
Amanda K Bailey
And if youre targeting a specific pacesay, for that 5K trainingyou can set the controls and forget it.
The machine will double-check you stay on target.
Try adjusting the speed and incline on your own rather than using the preset programs on the tread.
Amanda K Bailey
But, its less ideal for beginners or for a slow, steady jog.
Step closer to the front of the belt to speed up, and move to the rear to slowdown.
Its easy to get your heart pumping superfast when you sprint or crank up the resistance.
Amanda K Bailey
Best for:People coming back from injury or who have joint concerns.Impact level:Low.
Pro tip:Proper bike alignment can improve your form and prevent knee, lower back, andfootpain.
Stand next to the seat and line it up with your hip to start.
Amanda K Bailey
Then get on to fine-tune your prefs.
Spin bike
Not allbikesare created equal, Lazarewicz points out.
All this makes it a better choice for exercisers looking for a higher-intensity workout, Lazarewicz says.
Amanda K Bailey
Because bikes are less weight-bearing, theyre easier on the joints, but less beneficial for bone health.
Best for:Cranking up the intensity by riding high-resistance hills out of the saddle or pushing the cadence.
Recumbent bike
Call it the gentlest version of a bike, Lazarewicz says.
Amanda K Bailey
This puts even less pressure on your knees and joints than a typical bike, Brueckner says.
Otherwise, same metrics apply: Youll still be able to play around with resistance and cadence.
The front wheel looks like a giant fan, which is why its called a fan or air bike.
Amanda K Bailey
Best for:Advanced exercisers looking for a high-intensity interval workout.Impact level:Low.
But depth matters, too, to verify youre not burning out your quads too quickly.
Slide the seat to the point where your hip is directly over the pedal at that lowpoint.
Amanda K Bailey
The machines foot pedals travel an oval-shaped pathhence the namearound a flywheel.
Like the bike, you control the pace by how fast you pedal.
you’re free to then adjust the resistance or incline to make each step feel easier or harder.
Amanda K Bailey
Many ellipticals also have handles that get your arms in on the action, Brueckner says.
But pushing and pulling with all four limbs at once can be a challenge when you first start out.
Repeat until you get into a groove.
Amanda K Bailey
Best for:Long, steady workouts and people who are injury-prone or returning from injury.Impact level:Low.
As you ascend, youll strengthen your calves, quads, hamstrings, and glutes, Brueckner says.
And since youre hauling your entire body weight up each stepno wonder it feels so tough!
youll also boost bone health with less impact than running.
But because the steps are set so high off the ground, they can feel intimidating at first.
That makes it a massive cardio stimulus.
Best for:Short interval workouts.
Poor technique may make your workout less effective or add strain on your back.
That makes it ideal for adaptive athletes or people returning from lower-body injuries.
Like rowing machines, the SkiErg displays distance, watts, and other metrics.
Hold your arms slightly above your eyes, bent 90 degrees.
you might pull down with both arms together, or alternate them as you would on skis.
Okay, how can I put all this into action?
And once you find one you like and learn the ropes, dont be afraid to go harder.
What would it feel like to add resistance?
What would it feel like to add a little bit of speed?
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