Top 5 Cardio "Modes"

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It's the New Year and time for the new you! You're all signed up at the newest, fanciest gym in town and you're ready to go! You walk into the cardio section for the first time and see rows and rows of machines. There's the elliptical, the Cybex Arc Trainer, the dreadmill, the endless stairs, and the bazookalwhits (kidding, that's not a cardio machine)!

With all these options, what do you do? Which "mode" of cardiovascular training is best for you?


What is a "Mode"?

First, let's define "mode." Mode is simply what activity you are doing. Examples of modes include, running, swimming, biking, etcetera.


So What Are the Top 5 Modes for Cardio?


1.) Treadmill

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Whether you're new to formal exercise or an experienced athlete, nothing is more versatile than the treadmill! Want to run a 5k or 10k someday? Done! Just want to stay active and wake up while watching the morning news? The treadmill works wonders!

Want less impact? You can get many of the same benefits as jogging or running by simply increasing the incline while walking. What matters is your heart rate! For more information about heart rate training, check out "What Should My Heart Rate Be During Cardio?" Given the side rails are sturdy enough, you can even shut the treadmill off and simply push the tread! It's very low impact and will definitely get your heart rate up in the effective zone. Check the "honorable mentions" below.


2.) Elliptical / Cross-Trainer

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Don't like the treadmill? No problem! The elliptical is another great option! Because it uses almost every muscle in your body, it increases your heart rate without any one muscle burning from lactic acid. For example, your quads developing a burning sensation on a recumbent bike.

Another great benefit is that ellipticals are low impact so you can get the benefits of heart rate training while saving your joints!


3.) Rower

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If you want the biggest bang-for-your-buck, the rower will serve you well! The first minute you'll think, "this is pretty fun!" After two minutes you'll think, "okay, this is getting tough but I can still handle it." By the third minute you'll be thinking "wow!"

Again, because the rower uses many of the body's largest muscles, you can easily get your heart rate up into the effective range and burn plenty of calories!

The BIGGEST consideration when rowing is form! Even though it may not seem like it, rowing is a skilled movement! It takes some coordination and getting used to, but once you have the form down, you can achieve a high level of conditioning and fitness! Make sure you don't slouch. No rounding of the back! Instead, think tall! Also, as you pull the handle back, scrunch up your back like you're trying to crack a walnut between your shoulder blades. For the safest, best results, find a qualified, educated coach or trainer and have them show you how to do it. YouTube is NOT enough! Without a qualified coach or trainer checking and correcting your form, it's difficult to know if you're doing it right. It may feel right but be a little off. That includes experienced exercisers!


4.) Classes/Sports

Our very own FitChurch!

There's something special about being in a group of people who love to have fun and challenge each other! If you like being with friends and competing or just not realizing you're getting a great workout, join a class. You can also join recreational sports leagues. Everything from boxing to Zumba or a soccer league. You can also join a bootcamp or do fast-paced circuit training!

I can't tell you how many people just want to box when they come in for a session! It gets aggression out and gets the heart rate up while having fun! If you're reading this, yes, we will mix in more boxing!


5.) PLAY!

Just play! Seriously! When did we go from being active kids climbing trees and playing tag with our friends to adults who think play is just for kids? Trix aren't just for kids! Granted, our play may look a little different than our little ones' but we can still play. Go for a hike! Ride a bike! Make snow angels! Have a splash fight in the pool! Sometimes it's good to just throw out the heart rate monitor and HAVE FUN!


Honorable Mention
 
The Sled

Oh... the sled! The ever intimidating yet aggression releasing sled! You see Crossfitters and athletes pushing and pulling it, collapsing into a heap after rounds of sprints. But fear not! This is one of the simplest, yet most effective tools that can be used for every level of fitness! It can be low impact and add just enough resistance to your walk to strengthen your buns and thighs while burning fat and improving heart health. If more facilities had a sled, it would be number 1!

Don't have a sled? No problem! Simply turn the treadmill off, grab a hold of the side rails, and push the tread yourself!


How to Perform the Sled Push on a Treadmill 

 

The Gist

When choosing your mode of cardiovascular exercise, make sure it's doable, uses many different muscles (especially the legs), and is FUN!


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Love God, love people!

-Chris