Exercise Advice and Tips

Each offers particular features and weaknesses.  We asked a number of exercisers for their general views on the respective merits of each, so we could offer something of a consensus opinion.  We also looked for the best advice we could find on the web, and asked some suppliers' views.  You may be aware of some of these points, but we believe we've produced a valuable summary.

The aim of cardio equipment is to help enjoy a workout at an intensity of your choice.  We believe that in many cases you would not necessarily want something that simply carries on your primary leisure or sport activity, such as using an exercycle if you’re a cyclist, or a treadmill if you’re a runner.  It’s important to have variety, and in some cases that variety can actually improve performance in a chosen sport.

On the other hand, you may just want a warm-up machine, in which case an exercycle (normally the least expensive device) will do the job effectively and inexpensively.

Let’s start with the least-promoted of the four.

Rowers offer the best overall body workout.  They offer a full range of motion for the whole body.   When you’re rowing, every bit of you knows there’s something serious happening.  If you are new to rowing you will find it more enjoyable to start with exercise periods of lower duration (say 10-15 minutes) and gradually increase.

That said, you can alternate between power-on phases, and and more relaxed periods, which gives you variety and enables you to engage in challenges with yourself on the monitor.  Stay below a speed of 2 minutes for 500 metres, then slow up to 2.10 minutes for 500 a minute, for example.

Proper form is demanded; if you do it wrong you not only waste energy but risk later pain and possible injury.  Form guides come with the rower.

Some rowers use wind resistance (either alone or with magnetic resistance) so there’s a gentle rush of wind noise as well as the quiet mechanical sound of the slide.  It does mean you will probably need headphones if you want to watch TV or listen to music.  Wind-resistance rowers (known more commonly as air rowers) offer a generally smoother experience than those that purely use magnetic resistance, and are therefore more satisfying.  Water rowers also offer the smoothness of air rowers, though are far less commonly available.

Some rowers permit you to monitor your pulse rate on the device itself, and display the results on the console.  But why concern yourself when you know this thing’s going to give you a blast anyhow?  Tests show that even gentle rowing motion gives you a substantially elevated heart rate.

The rower will take the fat off and at the same time build tone the muscles in your body.

They don't take much space, and they fold.

Important purchase issues:  air resistance is plainly better, stuctural strength and weight relative to your own is important for stability and confidence.  Most suppliers give guidelines as to user weight limits; we suggest you err on the side of caution. More feedback (info as to your performance, via a console) can be helpful as a motivator.  Warranties are, as always, important.

This big class, in terms of numbers sold, and they come in all shapes and sizes.  Some people just love being on their feet; if so, these are for you.  And, they give you a great lower body workout.  They offer a huge variety in intensities.  Most treadmills have multiple programs, and motorised elevation, pulse rate monitors, and in some cases the ability for the treadmill to vary speed and or incline to meet a target heart rate – so there’s lots of opportunity to be engaged and keep the boredom factor at bay.   And if you want real intensity, there is nothing that beats running fast up steep inclines!

A treadmill is less dependent on proper form but if you have a history of knee problems, they may not be for you because they do involve joint impact.

Treadmills are quite quiet, so you can usually listen to something else or watch TV.

Purchase issues: features/programs can make for variety and fun, though ten is as good as fifty; you'll never use them all.   You should take care with track size.  It's no good having a treadmill whose belt moves at 15 km/h when you have a stride length that is too big for the track, or belt as some call it.

If you're under 5'8" and a less-than-10 km/hr jogger, you can use a 120cm long track; above either of those and you'll be better off with 130cm.  That length will take most people who're up to/around 6', but anyone taller than 6'2" doing 12km/hr is likely to need a 150 cm track.  (Commercial - that is, gym -machines are typically in the 152cm by 51cm - 60" by 20"  - area in track size)

Width needs considering too.  40cm is a minimum at the low end, and bigger people going faster need more width. 46cm is realistic at faster paces, and most 6-foot plus people would need 50cm to be comfortable.

Consider user weight recommendations from the manufacturer as well, and err on the side of caution.

Don't forget warranty, especially seeing a treadmill is one device that requires a motor, and also tends to need more maintenance than the other cardio exercise tools.  (Most manuals cover this, but it may pay to ask early to understand what obligations are)

 These are popular because they offer a variable intensity workout of both upper and lower body.  Chest, back and butt muscles get especially solid activity.  Taking your hands off the moving handles and resting them for balance on the fixed bars exercises your core abdominal muscles as well.

It’s also low impact – better for the knees and ankles than a treadmill.  They often come with plenty of programs can give you mental stimulation and challenges.  They are quiet so you can switch your focus to music or TV without headphones.

Not too much dependence upon form – the mechanism directs your movement for you.  Adjustable footplates afford more comfort to your size and style.

They don't take up as much space as a treadmill or rower.

Purchase issues:  built in features make for variety and fun; weight – bigger tends to be better as stability is important – there’s a lot of movement high up and you don’t want it to sway and swagger. (This is more important the heavier you are.)  Strength and weight in the part which touches the floor is important, and so therefore, are wheels that help you move the machine.  Heart rate sensors are useful.

Normally the least expensive by a clear margin, these give a classic lower-body workout as well as the cardio exercise.

Features and programmes to give you variety, engagement, and challenge. The least expensive offer less of these, which means you certainly have to depend upon external stimulation such as TV or music.

Great for people who are uncomfortable on a treadmill, or who have balance problems.

Low impact – good news, and form is somewhat controlled by the equipment, but remember to adjust the seat height so that your leg is getting close to fully extended (but not locked at fullest extension point) when a pedal is at its lowest point near the ground.  If your hips move from side to side to achieve full pedal control you are clearly too high, and the posture is a ticket to trouble.

Bikes don’t take up much space and are generally quiet.  

Purchase issues:  electrical resistance is the only smooth way to go.  Heavier bikes are better relative to your weight.  They tend to be smoother and last longer.   Heart rate sensors are really useful.   A seat that is horizontally adjustable as well as vertically is better.  A credible supplier is important for warranty support.