Tips to get the most out of your cardio workout, regardless of your machine of choice
Treadmill Before you pick up the mph, try this warm-up from Caitlin Drap, Full Throttle Endurance Triathlon Team coach at Chelsea Piers in Stamford, Connecticut. At a slow, controlled speed, do 30 to 60 seconds of lateral shuffles in each direction, then walk or jog backward for 30 to 60 seconds (using the handrails for support throughout). "It fires up opposing muscle groups and opens up your hips and thighs, which will help you run better during your workout," says Drap.
Perfect Your Form: • Create as much space as you can between your shoulders and ears.
• Keep your neck neutral (not looking down or up) and head forward. (So if you're planning to watch TV, pick a treadmill in the right spot.)
• Shorter strides and a faster cadence (how many times your feet hit the ground in one minute) will help keep you running in the middle of the revolving belt.
Jacob's Ladder You set the pace of this total-body cardio machine—and the object is not to climb as many rungs as fast as possible, says Jay Blahnik, a fitness instructor in Laguna Beach, California. Climb at a controlled, steady pace for 30 seconds to two minutes, then rest for 10 seconds. "Think of it like a set of pushups."
Perfect Your Form: • Secure the safety strap around your waist. Once you climb on the machine, the strap will pull tight and activate the ladder.
• Your power and stamina will come from your core—keep your abs, back, and butt engaged at all times.
• Intimidated? Grab a trainer, who can show you how to use it and help you get set up.
Stair-Climber Stair-inspired machines target the muscles in your quads, hamstrings, glutes, and calves. To get a better cardio workout, concentrate on engaging your glutes each time you step. "It helps keep you focused on technique," says Blahnik.
Perfect Your Form: • Use the handles only for balance; gripping them too tightly can place stress on your neck and shoulders.
• Stand straight: If you're leaning on the machine, the speed is too fast.
• Don't tiptoe: Two-thirds of your foot should make contact with the step to make sure all your muscles are engaged, not just your calves.
Elliptical Trainer See if your gym has an Arc trainer—a similar cross-training machine with a slightly different movement pattern that keeps your foot under your knee, reducing potential joint pain, says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. Adjust the incline, not just the resistance, for a better workout: Steeper grades will simulate more of a stair-climbing movement.
Perfect Your Form: • Stand straight (no leaning) and keep your head up.
• Feeling back pain? Slow down, adjust your hand position, and periodically let go of the handles.
• Avoid slouching forward to push your legs through the motions.
Stationary Bike Pedaling to nowhere can get boring—fast. But the right sound track will keep you pumped up and also give you a more intense workout. "Choose 10 songs of varying tempos," says Holly Rilinger, a personal trainer and master instructor at Flywheel in New York City. "When the music picks up, pedal at a sprint. During slower songs, crank up the resistance and climb by standing up on the pedals." Time will fly.
Perfect Your Form: • Adjust the seat height so that your knees are bent about 30 degrees when fully extended.
• Keep your back flat and your elbows bent and relaxed.
• Raise the handlebar to help alleviate pressure on the lower back.
• Spin in fluid circles, pulling your foot back and up to the top rather than jamming down on the pedals.
Rowing Machine A common mistake people make is letting the legs do all the work, says Jo A. Hannafin, M.D., Ph.D., a physician for the U.S. rowing team and a sports-medicine orthopedic surgeon at Hospital for Special Surgery in New York City. If you're a novice, row a steady 20 to 24 strokes per minute for 10 to 15 minutes to help you move more efficiently. Then mix it up by adding 60-second high-stroke sprints, followed by recovery.
Perfect Your Form: • Your knees shouldn't go past your toes: Start and stop your row when your shins are perpendicular to the floor.
• Bend forward at your hips, keeping your back flat and core tight throughout the movement.
• Pull the handle just above your waist, elbows pointing down and close to your sides.
• Break it down by what moves first: "legs-body-arms" as you push back and "arms-body-legs" as you return.
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