My review of the TOP 10 Gym CARDIO equipment. The results may surprise you?
- dannidobsonpt
- Jun 16, 2019
- 6 min read
Updated: Aug 15, 2020
Cardio, short for cardiovascular exercise, is any movement that gets your heart rate up and increases blood circulation throughout the body. There are various forms and methods of performing cardio exercise—all which will have specific benefits and some are better than others at delivering that workout you want....and the gyms are packed to the brim with them. But which ones should I use? Why should I use one over another? I have rated cardio machines below to give you some guidance.... These are my selections in order from best to worst based upon:
Effectiveness (most calories burned in the shortest amount of time, improved aerobic fitness);
Functionality (how well it crosses over to daily activities),
Availability (likelihood of it being in your local gym).
Remember though, you should have resistance training in your workout, cardio will NOT BUILD LEAN MUSCLE like resistance or weight training.
NO. 1 Assault or Airdyne bike
Effectiveness: A+ Functionality: B Availability: B
If you've spent any time on an Assault bike, you know how difficult it can be. One client after "only" a 10 calories HIIT on this machine shouted "what the hell is that"!!!! "Oh my god that is so hard"...thats why it is called an assault bike, this thing assaults your body, it packs a punch for sure!
While this bike looks like it came straight from the '80s, I give it an A+ for the workout it delivers. The harder your pedal, the higher the wind resistance becomes.
I dare you to try intervals of pushing as hard as you can for 30 seconds and resting for 1 minute. Functional wise not perfect but certainly does the job....not widely available in all gyms though. (are you at the right gym? I have one in my facility).
NO.2 Skill Mill/Tread Mill
Effectiveness: A Functionality: A+ Availability: B (A+ Treadmill)
I really like the SKILL MILL, especially for sprinting and interval training as it relies on you, your power, as these machines are not motorised, you are the power! Unlike the treadmill below.
Instantly when using the SKILL MILL running will feel more natural, you are not being "dragged along"... as it is an exact match for Functional movement it has to be up there in Cardio Machines, although I much prefer to get out in the park or wherever, but if you want to add running to your resistance workout, or don't like the Yorkshire weather, then you can't go wrong, . But you should be pushing yourself to improve distance/time every week. I prefer outdoor running/sprint intervals (our skin is waterproof after all?. Slow and steady has its place but.... change it up...read my other blogs?
NO.3 Rowing Machine
Effectiveness: A+ Functionality: B+ Availability: B
Not every gym has a rowing machine (my facility does), but I think this is one of the most effective ways to get a great cardio workout. It's a full-body, big range-of-motion movement that give a brilliant if not gruelling workout. Just 10 minutes of intervals on this will burn some major calories. But unless you're a serious rower, it's not necessarily a movement your body needs to be good at. Although it hits your posterior chain brilliantly.
The biggest drawback to this machine is that poor technique can limit its effectiveness. Pulling that handle way above your head serves no other purpose than amusing onlookers. So ask for coaching/help from the professionals at your gym. Get them to demonstrate perfect form and how to set up correctly and get the best workout.
NO.4 Watt Bike/Spin Bike
Effectiveness: A Functionality: B Availability: A
The watt bike/spin bike has a little less oomph than the Assault bike, but it can be a really great choice for cardio. Do a long-distance session, some high-intensity intervals, or go to a watt/spin class if you like that classroom experience( although with COVID 19 I would certainly think twice about that). New riders beware—sitting on the less-than-comfortable saddle for an extended period of time can lead to some awkward bruising the next morning. Make sure you set up the position, set the saddle height, forward/back to ensure you are comfortable and therefore get the best out of it. Widely available across most gyms, also good to "cool down" with, removing any lactic build up before stretching.
NO.5 Stair Mill
Effectiveness: A Functionality: A- Availability: A-
Every backside loves the stair mill. What could be more functional than walking up a never-ending flight of stairs? (I often run the 161 Armley steps, ask me about that ) I suggest intervals for the best workout, rather than slow steady climbing, although that depends on your position on your journey. Just try not to support too much of your upper body on the handles; you might feel like you're still doing work, but your workout will be much less intense and you'll burn fewer calories. Available in most gyms.
NO.6 Jacobs Ladder
Effectiveness: B+ Functionality: B- Availability: C-
The most difficult part of getting a good workout on a Jacob's ladder is feeling awkward on the machine. Once you get the pattern down, though, you can have yourself a fun, full-body workout. I prefer this over the Stair Mill but the major downside to this never-ending ladder is that it's not available in most commercial gyms. If they are in your gym, I would take this over the Stair Mill every time.
NO.7 SkiErg
Effectiveness: B+ Functionality: C Availability: D
Move over NordicTrack—there's a new skier in town. The SkiErg, which looks like a standing rowing machine, delivers one grueling upper-body workout. To get more of your lower body involved, try standing in a partial-squat position and performing the exercise with a natural half squat action.. If you can find a SkiErg, you can do some effective workouts that will get your heart rate up in no time.
However, the exercise has a really specific movement pattern that you'll almost never do in real life—unless you're training to make the for the Winter Olympics. Not many gyms have these but, I do like the workout it provides.
NO.8 Arc Trainer
Effectiveness: D Functionality: F Availability: B
I think the Arc Trainer is.... well, erm, WHY did someone invent this!! The machine makes your body move in an unnatural pattern and doesn't fit tall or short people very well ( I should know at a towering 4'11"). If your knees are so bad that you can't run or walk, then go for a swim or use a bike (not the recumbent bike).
NO.9 Elliptical or Cross Trainer
Effectiveness: D Functionality: F Availability: A
I'm putting the elliptical below the Arc trainer, because the Arc trainer offers a little bit more versatility. However, I have the same problems with the elliptical; it's just unnatural and ineffective. Further, setting the resistance at a level any lower than a 10 is about as effective at burning calories as sitting on the couch! Gyms are packed with these with almost all machines taken, WHY? You are wasting your time using these.
The elliptical's only plus side is that it's a low-impact Cardio option. However, I think the bike or swimming are far more effective options if you're limited by an injury. Just walking would be so much better.
No. 10 Recumbent Bike
Effectiveness: E Functionality: F Availability: A
With your upper body, torso, and even your backside are at rest, the recumbent bike asks your body to do almost nothing but move your legs. If you're looking for a chair to sit in while you read a book or catch up on your favourite Netflix episodes, this is your guy. They are clogging up gym space with the other poor machines like the elliptical and Arc trainers, please try something different!!! You won't be dissapointed!
Seek guidance if your still not sure.
All gyms will have (should have) a certified professional available to guide you on the most suitable machine(s) to use. They will be able to show you how to use the machine correctly, safely and to get the best results for you. Do not be afraid to ask, that is why they are there!
A reminder again, going to the gym and spending the whole time on these machines will help your cardio, but you should add in resistance work and core exercises to every workout. Don't have time? Try the Assault Bike, do 6 rounds of 30 seconds all out, one minute rest, that's 10 minutes in all. I can promise you this, you will know you have had a serious Cardio workout and you will have 50 minutes to complete a full program of resistance, core and warm up, stretches and cool down.
As always, if you are unsure about your suitability to exercise, go and speak with your GP.
I do hope you like this, If you want to discuss, or disagree? Please feel free to like, comment and share, or icontact me...:
Contact me by e-mail: dannidobsonpt@outlook.com
Call/Text 07811 888394
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Danni X
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