Most of us are well aware that exercise is good for our overall health and that cardio in particular is good for improving lung capacity, reducing the risk of diseases associated with our cardiovascular condition, and even changing our lives. With this in mind, how do you know which type of aerobic exercise will give you the best results? Running has long been touted as one of the ways to push and develop our cardiovascular system, but what are the indoor alternatives?
Elliptical Machine
Often recommended for, and popular among, those with leg and knee pain and those who are overweight. The machines stimulate the same physical response as walking or running, but without the strain, which makes it feel less strenuous. Your feet are placed on pedals, which during activity make it seem as if you are running in the air. The best type of elliptical machine is one with components for the upper body as well, i.e., where the arms work at the same time, known as a cross trainer. The only disadvantage is that, due to the low impact, the elliptical machine is generally better for improving fitness than for building muscle.
Treadmill
For those who enjoy walking or running and want to continue doing so during the winter season, a treadmill can be a good alternative. Treadmills are generally recommended over elliptical machines, especially for those who enjoy walking, as the hard surface helps build leg and muscle strength. Runners should be very careful, as a surface that is too hard can increase the risk of injury, so choose a treadmill with a slightly softer surface for less strain. And just like outdoors, it is extremely important to have high-quality shoes that fit your feet and your movement pattern.
Stair machine
Designed to simulate climbing stairs, this machine works by providing varying levels of resistance to your steps with the pedals. It counts how many stairs you have climbed, the number of calories you have burned, and the time elapsed. Benefits of the stair machine include firmer buttocks and muscles, as well as improved cardiovascular health. However, it is important to use the machine correctly; maintain an upright posture and avoid putting your body weight on the side supports. As with treadmills, people with knee and leg injuries should check with their doctor before using a stair machine.
Exercise bike
Exercise bikes, especially those that are slightly reclined, are great for people with lower back pain because they allow for low-intensity training that takes pressure off the spine. Upright bikes are particularly good for thigh muscles and flexibility. By keeping your back straight and your stomach tight, you can exercise all these muscles at the same time. However, bikes generally burn less fat than treadmills, which means you should increase the length and frequency of a bike session to get the same effect as with a cardio machine that activates the whole body.