The best cardio machine for every type of workout

Here's how to pick the right one for you—and how to get the most out of it
The best cardio machine for every type of workout

Drop by just about any gym in America, and you're likely to see a steady parade of dudes walking through the front entrance and heading straight to the weight room floor. The phalanx of cardio machines, with its rows of treadmills and clusters of stair-steppers, tends to get a lot less traction. (Bonus: It tends to feature a far less displeasing odor, too.)

If you are among those who still think of cardio machines as pre-lift warm-up tools—or, even worse, as instruments of self-inflicted punishment to be avoided at all costs—you may be inadvertently limiting the gains to which you aspire. Studies indicate that doing 45 minutes of moderate to intense cardiovascular exercise for four days a week can lead to a five- or six-percent increase in leg muscle size. It also strengthens your heart, builds endurance, keeps your mind sharp, and helps you live longer. And although there are plenty of contraptions that promise benefits like these, not all of them deliver. To assist in your decision making process, we've broken down your gym's most popular cardio options—and what you need to know about each of them before you press START.

The treadmill

For: The guy who has a plan

Why? Because if you don’t have a plan, the treadmill is going to earn that “dreadmill” nickname quickly. Using it for a straightforward longer run works to burn calories, but can also be, to borrow a term from exercise physiology, boring as hell. If the thought of sweating in place for an hour stresses you out, tackle the treadmill with an interval mindset, suggests Rich Velazquez, coach and COO at Mile High Run Club, a treadmill studio in New York City. “You can easily control and push speeds within measured distances,” he says. “And if you’re pushing yourself too much and need to dial the speed back, you can do so without getting lost in the middle of nowhere.”

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Best-use tip: Avoid running too close to the console—keeping about a foot away will ensure full range of motion in both arm swing and knee drive. Try not to elevate the chin, which could strain your neck. And although the TV can be entertaining, the last thing you want is to let your form to go to crap while you’re immersed in an ancient episode of Law and Order. Velazquez suggests saving Netflix binging for after your workout.

The spin bike

For: The guy who isn’t as concerned with burning calories

Why? Spin bikes tend to strengthen your quads, hamstrings, glutes, and hip flexors (in that order), with some assistance from your calves. “The increased use of the hamstrings here gives them more work than they would get from a run, and a good balance of strength between your quads and hamstrings is key for preventing injuries.” says Jonathan Amato, DPT, of Bethpage Physical Therapy. The only issue? If you’re not crushing intervals or tackling a hardcore spin class, the energy demand just isn’t as high as it is for running. This means that—comparably—you’ll be burning fewer calories over the course of your workout.

Best-use tip: Avoid hunching over the handlebars when you get set up on the bike, suggests Amato. “If you are someone with a lower back issue, the extended forward-flexed position may not be very comfortable.” Instead, make sure the handlebars are higher than the saddle, and that you’re both pushing and pulling the pedals throughout your stroke—keeping the muscles engaged at all times.

The elliptical

For: The guy on the injured list

Why? The elliptical mimics the mechanics of running, but is designed to be easier on the hips and knees. It offers a... decent workout. “Like cycling, the elliptical demands less energy than running, so fewer calories are burned for a workout of the same duration,” says Amato.

Best-use tip: To make this worthwhile, you have to be willing to increase both the resistance and the angle of the ramp; going for 45 minutes with both factors set to 1 isn’t going to do much of anything. You may look like you’re working hard, but your output is next to nothing. With running, even on your sluggish days, the necessary effort is much, much greater. As with the treadmill, it’s good to tackle this machine with an interval mentality. Good news: “Most machines offer pre-built programs to work different muscles based on the incline of the ramp,” says Amato.

The stair climber

For: The guy who loves leg day

Why? A recent study found that walking up 33 flights of stairs per day can drastically increase your endurance, giving you a 17 percent bump in VO2 max—the maximum amount of oxygen you can take in during exercise. In other words: Stairs are good for you. “The stair climber forces you to engage all the major muscle groups of the lower body: glutes, quads, hamstrings and calves,” says Dyan Tsiumis, CPT, founder of Get Fierce Training in New York City. “Plus, you have to use significant core stabilization throughout your time on the machine.”

Best-use tip: “Make sure you don't use the handrails to support your body weight,” says Tsiumis. “You are meant to use them for balance and stability—not to cheat.”

The SKILLMILL

For: The guy who likes trying new things

Why? This thing is a self-powered treadmill that is becoming a staple of big-box gyms. Made with a curved shape, gymgoers use their body weight to propel the belt—no speed-setting required. “It allows us to accelerate and decelerate instantly without being at the mercy of laggy treadmill buttons,” says Grant Weeditz, CSCS, a trainer at Anatomy in Miami. ”Plus, you are propelling this machine primarily with the glutes, which means you’re training to use the body’s most powerful muscle much more effectively.”

Best-use tip: If you don’t move, the belt isn’t going to move for you—so be willing to work. Also, know that despite not having a mechanical speed setting, the machine does offer the ability to customize the resistance one receives from the belt. Weeditz advises finishing workouts by cranking up the difficulty level and giving it a max-effort burst. “Good luck hitting 15 MPH,” he says.

The recumbent bike

For: Uh, no one?

Why? It’s better than nothing. (If you’re on the injured list, this one ranks right up there with the elliptical.) But no one is going to crush a cardio session on a seated, reclined spin bike. If you have the option to get up and try something else, do it.

Best use tip: If you really need a machine that lets you watch football with minimal discomfort, then you may as well do it right. “These bikes are a good option if you play with the tension and tempo to challenge your body and let your legs work together—one pushes while the other leg pulls,” says Marc Santa Maria of Crunch Fitness. He suggests using a 30-seconds-on, 30-seconds-off interval structure set to your favorite music.

Again, though: Your best bet is to just get out of bed a little earlier, hit the treadmill sans television, and then enjoy the Sunday afternoon slate of games from the comfort of your couch. You'll be glad you did.

via gq.com

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