Cardio, short for cardiovascular, describes a form of exercise that challenges your heart, lungs and circulatory system. Cardio exercises will improve your ability to take in, transport and utilize oxygen during exercise, which is referred to as your aerobic fitness. Being aerobically fit has a number of benefits, from improved heart and lung health to increased energy for day-to-day activities. According to the American College of Sports Medicine, to get the most benefit from your cardio, perform at least three workouts a week lasting 20 minutes or more at 60 to 90 percent of your maximum heart rate. There are a number of gym-based cardio exercises you can choose from to improve your aerobic fitness.
Rowing Machines
Rowing is a full body activity that uses almost every muscle in your body. Your legs and arms work in a coordinated fashion to pull a handle that simulates an oar. Rowing is a non-impact activity, which makes it suitable if you suffer from foot, ankle, knee or hip problems, although it can be hard on your lower back so you should exercise care if you have a history of back pain.
Exercise Bikes
Exercise bikes can be upright or recumbent. Recumbent bikes require you to sit with your back supported and your feet in front of you. Exercise bikes are non-impact, which makes them ideal if you suffer from any lower limb problems such as shin splints. Most exercise bikes are easy to use and have a wide variety of difficulty settings to suit every fitness level. Some bikes have screens displaying virtual routes that you can follow to add to your workout experience.
Steppers
Steppers are a low-impact cardio exercise that simulates climbing flights of stairs. Steppers may have two foot plates that you push alternately downward or a rotating escalator-type assembly that you must keep pace with. Steppers are low impact and provide an effective lower body toning exercise, although it can be tough on the knees and should be avoided if you suffer from knee problems such as osteoarthritis.
Treadmills
Treadmills are motorized rolling roads that allow you to walk, jog or run indoors. Many treadmills have slightly flexible running surfaces so that you will experience less impact through your legs. Running on a treadmill can be unnerving for some people as the treadmill belt moves beneath you instead of, as happens when you run normally, you moving forward. If you feel unsteady when using a treadmill you should progress slowly from walking to jogging to running to avoid falling off and possibly suffering an injury. Some treadmills have emergency stop cords you can attach to your clothing that will stop the treadmill if you get too close to the back of the running surface.
Elliptical Trainers
A mixture of a stepper and a bike, ellipticals, sometimes called cross trainers, are low-impact machines that often also have handles that move to exercise your arms. Ellipticals are easy on the knees as the range of movement is not as large as steppers, so they are especially suitable for people with knee problems.
Hand Bikes
Hand bikes are an upper body cardio exercise suitable for anyone but especially useful if you have any lower limb restrictions. Because the muscles of the upper body are relatively small compared to the legs, you may find it hard to elevate your heart rate as high as with other cardio exercises. However, hand bikes are still effective tools for developing aerobic fitness.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Exercise for Heart and Health"; Barbara J. Fletcher, MD, FACC, FAHA Gerald F. Fletcher, MD, FACD, FACC John D. Cantwell, and DO John Presotti; 2008
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