There’s nothing wrong with your tried-and-true cardio workout on the elliptical machine. It’s familiar, it’s reliable . . . and it’s boring. Don’t pretend it’s not. The good news is, fitness companies have spent a lot of time and research developing new and innovative equipment to make your standard cardio workout just a little bit better.
In some cases they’ve revamped a familiar concept (like an elliptical machine or treadmill), to make your workout a little more functional. And in other cases, they’ve developed a medium for recruiting more muscle groups simultaneously, kicking your calorie-burn into high gear. As an exercise physiologist with a master’s degree in exercise science, these are the pieces of equipment I turn to when I want to get my heart pumping. Seek them out the next time you hit your gym’s cardio room floor.
Like the VersaClimber, the Concept2 rower has been around a long time, cycling into and out of style based on current fitness trends. And like the VersaClimber, the rower is also an excellent cardiovascular option because it engages the upper and lower body simultaneously while providing a no-impact workout. One thing that sets the rower apart, though, is that it’s more easily modified to all fitness levels, making it a good cardio alternative for just about everyone.
In fact, one study found that rowing is even an appropriate workout for some wheelchair-bound, elderly individuals, as the seated position is more comfortable and places less stress on the knees than other cardiovascular forms of exercise. The trick is getting the form right, as proper rowing form is a little tricky to master. Check out this video to get started, and don’t be afraid to ask a trainer for tips.
IC7 Myride VX Personal
If you’ve ever attended a group cycling class, you know they’re serious business. In addition to delivering a lung-burning, thigh-screaming workout routine, they’re just plain fun. The problem is trying to emulate that same experience outside of a group class. It’s a whole lot harder to really push yourself when you’re alone in the relative quiet of the cardio room floor. The solution? the IC7 Myride VX Personal offered by Life Fitness.
The IC7 bike is the most technically-advanced group cycling bike on the market, and the winner of five separate design and innovation awards. And while the bike is exceptional in a group-cycling setting, what’s really cool is the option to use it as an individual rider. The Myride VX Personal set-up includes a tablet screen that provides immersive video experiences and coaching you can follow when you’re exercising alone. So the next time you can’t make it to an official cycling class, no worries! Just see if your gym offers a few of these bad boys so you can pedal to heart-pumping music and professional coaching whenever you’re ready to ride.
If the Assault Airbike looks like something you saw your grandparents using in the 1980s, you’re not entirely off-base. In fact, I vividly remember the stationary bike my grandfather had that looked eerily similar. But just because something looks “old school,” doesn’t make it ineffective.
The Assault bike, unlike other stationary bikes or spin bikes, requires upper and lower-body engagement throughout the workout as you have to push and pull the handles while pedaling the pedals. And because the bike uses resistance from the fan built into its front “wheel,” the faster you pedal or the harder you push and pull your arms, the more challenging your workout becomes.
Eric “ERock” Botsford, an official Tough Mudder Trainer points to the Assault bike as one of his favorite pieces of cardio equipment, “It offers a full-body exercise, but it makes you work for it, preparing you for any challenge. Before Tough Mudder events, I use the bike for warm ups to get my joints moving through their full range of motion.”
Crossrope jump ropes
You don’t have to have high-tech equipment to get a killer cardio workout in. Crossrope jump ropes are one of my personal favorite ways to get my heart racing. Unlike traditional jump ropes, with Crossropes, the handles and ropes detach from each other, enabling you to switch between ropes of different weights.
The lighter the rope, the easier and faster it turns, giving you the chance to work on speed and double-unders. Conversely, when you opt for a heavier rope, you work more on power, grip strength, core strength, and overall control. And finally (and possibly best of all), by switching back and forth between different weights, it’s a whole lot harder to get bored!
Leveling up your workout without fancy equipment
The truth is, some equipment is better than other equipment. Some equipment is more fun or novel than other equipment. But that doesn’t mean you can’t get a serious workout on whatever equipment you happen to have available. The trick to a great cardio workout lies in pushing yourself hard enough to experience change.
One great way to enhance your cardiovascular capacity is to incorporate interval training into your routine. While there are lots of ways to do this effectively, an easy way to start is to use the rate of perceived exertion (RPE) scale while incorporating longer, lower-intensity intervals. The RPE scale is a scale of one to ten, where the one on the scale equates to little to no exertion, and the ten equates to an all-out effort you couldn’t possibly maintain for longer then a few seconds.
Start by performing a brief, five-minute warm-up on whatever piece of cardio you’re using, gradually building up to an intensity of five or six. Then cycle between one minute at RPE seven, followed by two minutes of RPE four or five. If you’re exercising on a treadmill, this is basically the difference between a fast jog or loping run (where you’re pushing yourself, but not sprinting) and a slow jog or fast walk. Continue cycling back and forth between the two intensities for eight rounds (24 minutes total), then cool down for five to ten minutes at an RPE of two or three. Just like that, you’ve given your cardio routine a makeover for maximum benefit!