How to Set Up and Effectively Use Cardio Machines
This post is a continuation of Master the Machines-Part 1 – click here for that one where I covered how to set up and effectively use the Treadmill, the Elliptical and the Exercise bike.
That post, along with this one, includes information to help you decide which indoor cardio machine is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck.
Here, I will be covering the Stair Climber and the Rower. I’m also going to touch on some other fun equipment you may have seen in your gym but not known much about. The Ski Erg, Jacobs Ladder, the Air Runner and the Air Bike.
Before I go on, if you are completely new to the gym or headed back after a long break, you might also want to check out “How to Feel More Comfortable In the Gym”. It covers the basics of gym lingo, etiquette and equipment.
And always consult your physician or a certified personal trainer before starting a new exercise routine to ensure that it is safe and effective for you.
Let’s get started
Rower
The rower simulates rowing a boat and offers a full body low impact workout activating 86% of the body’s muscles! That is a pretty impressive return on investment.
To start, make sure the resistance is at the lowest setting (this is often located on the side of the fan. 1 being the lowest resistance to 10 being the highest)
Take a seat and adjust the footplate to suit your foot length. The adjustable strap goes over the joint at the base of your big toes. The toes should bend comfortably so you’re able to push off the balls of your feet.
Once you are strapped in, bend your knees and place your hands on the outside of the oar (not the center). Float your pinky fingers off the end and rest your thumbs on top; don’t wrap them around. Hold the oar with the first, middle, and ring fingers of each hand.
The bulk of the power actually comes from your lower body – so you should be pushing with your legs. Your arms and back only need to help towards the end of the pulling movement. Every time you pull back, remember to use your upper back, not shoulders and biceps.
With your back straight, core engaged, and balls of your feet firmly in the straps, push back first with the lower body, then use your upper back to pull your hands toward your chest. Bring the oar to just below your chest..any higher and you are using more energy than is necessary.Release your arms toward the base. Once they are straight, bend your knees to glide back to starting position.
Think: legs, arms, arms, legs.
Your glide backwards should be twice as fast as your return to starting position; so think one count to glide back and two counts to glide forwards back to the starting position.
If you are looking at the display – the strokes per minute is how many times you row (or stroke) in 1 minute. Keep this number at 30 to ensure you are using effective power, not just flinging your body back and forth. The split time (or pace) is the amount of time it takes to row 500 meters. To increase your pace, push out with more power — don’t just go faster.
Stair Climber
There are two types of stair climbers, the pedal type steppers and the step mill.
The pedal steppers require you to push down on pedals and keep your body mostly still as you do so, meaning it gets your core a little more involved. You vary the difficulty level by changing the resistance or taking smaller or larger steps.
The step mill is more like a traditional flight of stairs that moves like an escalator. You can increase the speed or take the steps two at a time for a more challenging workout.
Both types offer an effective low impact workout with a focus on the muscles in your legs.
Begin by lightly placing your hands on the front or side bars. If you are new to the stair climber you may want to use the bars for balance. Eventually however, you should be able to use the stair climber without touching the bars at all. One common mistake I see in gyms all the time is users depending on the bars too heavily by placing all of their weight forward and off of their legs. This means you aren’t using the leg muscles effectively, puts too much pressure on the upper body and results in a less effective workout.
Start off slowly at a comfortable, moderate pace. If you find yourself clutching the bars to keep up, you’re going too fast. Keep your entire foot on the stairs or pedals and drive through the heels to protect the knee joints.
Keep your body upright, leaning just slightly forward and don’t slouch over the console. Slouching puts pressure on your lower back and stops your legs and glutes from getting a full workout.
Keep your shoulders back and look straight ahead.
Ski Erg, the Air Runner, the Air Bike and Jacobs Ladder.
The last few machines I want to quickly talk about are more specialty type machines and not exactly ones that you will use the first day you step into a gym. Check these out once you feel comfortable and are looking for more variety or a specific challenge.
SkiERG
The ski erg looks sort of like a rower standing on its end. It has handles attached to cables hanging from the top. Cross-country skiers use this machine to work on the skill of exploding down onto their poles for more power. Of course you don’t have to be a skier to use it.
The SkiErg offers a great low impact cardio and upper-body workout. In order to drive the handles down toward your body, you have to use your abs, arms, shoulders, and hips.
Air Runner
The Air Runner is a motor-free running machine. It has a curved tread and is built to be powered by your strides so it only goes as fast as you make it go. It’s designed for sprinting so it’s great for high intensity interval workouts.
Air Bike
Another machine great for intense aerobic workouts, that is a little easier on the joints, is the AirBike. It’s a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance to the moving handles and pedals. The harder you pump your arms and pedal your legs, the higher the resistance becomes.
And boy does it make some noise
Jacobs Ladder
And finally there is the Jacobs Ladder. This is a self-paced machine that mimics climbing a up a ladder…endlessly.
Jacobs Ladder is set on a 40-degree angle. The climbing action hits big muscles like your quads, glutes, shoulders, and lats, providing an intense full body, low impact-cardio workout.
So there you have it! I hope that armed with the information in this episode, along with Master The Machines Part 1 and How To Feel Comfortable In The Gym you can now walk confidently into the gym and choose the right cardio machine for your needs.
Now go get that heart pumping and those feel good endorphins flowing – willpower not required
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