How to get the best workout for your heart with cardio machines

For anybody who's thought that a treadmill is too challenging, an elliptical machine too complicated or a bike too boring, know this: It doesn't matter which type of cardio machine you use.

"At the end of the day, you're stimulating your heart. That's the point of cardiovascular training," says Rodney Gayle, a personal trainer with Pulse Fitness in downtown Dallas.

He says which one you choose isn't as important as how you use it; the goal is to move your body until you achieve your target heart rate.

Still, all the machines are going to have pros and cons. And some people are better suited for certain machines.

In the spirit of competitive comparison, we asked Mr. Gayle and Natasha Swan, the personal training department head at Life Time Fitness in Colleyville, about various machines.

Most popular: Elliptical machine
Members at Pulse flock to the elliptical machines, according to Mr. Gayle. He says that if you don't have enough natural rhythm, you can use the machines without arms. But, for a better workout, he recommends the armed ellipticals. "You're using your upper body and lower body. The more body parts you use, the more calories you're going to burn. The more calories you burn, you're going to get to your results a little faster," he says.
Change it up: Try going backward or increasing the ramp height.

Most intimidating: Stair climber or stair mill
This is the one that looks like an escalator. Ms. Swan says even Level One is difficult for most people. "But once you start doing it, over time your body starts to adjust to the different types of muscles that you're using on the machine," she says. Mr. Gayle adds that if you can get past the fear, it's a great machine for working the thighs and legs.
Change it up: "You could do every other step," Mr. Gayle says.

Great overall toning: Rowing machine
Don't be fooled into thinking this is just an arm exercise. "The cool thing about your rowing machine is you're using every body part: your thighs, your legs, your upper body," Mr. Gayle says. "It goes back to the theory that the more body parts you work at once, the more calories you're going to burn."
Change it up: If you have access to a machine with an on-screen interface, you can race against the virtual rower. If not, get a buddy to race next to you.

Most neglected: Stairmaster
With two independent pedals to simulate climbing stairs, this machine was all the rage in the late '80s and early '90s. Now, it often gathers dust at gyms. But Mr. Gayle still likes it. "The reason we might not see them as much anymore is that people may feel uncomfortable," he says. "People who are trying to work on their calves or are trying to tone up their legs or their thighs, that's going to be a plus." But Ms. Swan warns that exercisers with previous joint injuries should beware: "Of all the machines to cause wear and tear on your joints, that's probably the one that you'll find with the highest incidents," she says.
Change it up: Just using it may be a change. "Instead of getting bored and doing the elliptical machine all the time, it's good for you to stimulate your body in a different way," Mr. Gayle says.

Simplest: Treadmill
Ms. Swan says the treadmill is very popular at Life Time. Why so much love for a running machine? "It's a parallel to something you do every day. It's quick, it's easy. It doesn't take a lot of adjusting. I find that the majority of people are most comfortable with the treadmill," she says.
Change it up: Let go. And once you've mastered the hands-free motion, you could try holding very light (2- to 3-pound) weights in your hands.

Best for beginners: Recumbent bike
Mr. Gayle says it's never too late to begin exercising, and the recumbent bike is a great place to start. "The seat allows you to lie back as you ride, so it's ideal for older people or folks just coming out of physical therapy," he says.
Change it up: Don't get too comfortable and relaxed. Try increasing the resistance to simulate hills.

Good for your core: Upright bike
The difference between this bike and the recumbent is that you're sitting up "like when we were kids," says Mr. Gayle. In addition to getting your heart pumping, "You're working on your TVA [or transversus abdominus muscle], your core, your abdominal area." Ms. Swan adds that it's also great to use when training for triathlons and duathlons.
Change it up: Do speed intervals, short bursts at a fast pace.

HOME HEART PUMPING ​

When customers come into Rusty Wallis Fitness in Dallas looking for cardio machines for their homes, manager Tim Kruger asks about their goals and their limitations. And they need a place to put the equipment, even if it folds for storage under a bed. "You're still going to need space when you're using it; there's no getting around the actual size of the treadmill. You need about 3 feet by 6 feet. That's really the case for most of your ellipticals as well," he says.

Then there's the cost. Rusty Wallis Fitness sells entry-level to midlevel equipment. Mr. Kruger says this translates to a range of $300 to $3,000 for treadmills, $300 to $2,200 for elliptical machines and $200 to $900 for stationary bikes.

He says it's possible to buy a decent piece of equipment for $300. "It really depends on how it's being used and who's using it, especially with the treadmill," he says. If the person using it is big or if there are multiple users or people jogging on it rather than walking, this will increase wear and tear, he says.

But just as with anything else, as the price goes up, so does the quality. "Basically, when you move up in price, the main difference is they're going to be built better; they hold up to more use and abuse," he says.

Overall, Mr. Kruger doesn't tend to recommend one type of cardio machine over another. "People always want to know what's the best thing to do," he says. "There really is no best. It's about how you prefer to elevate your heart rate."

WHAT'S BETTER: PRESET OR MANUAL PROGRAMS? ​

Some cardio machines offer programmed workouts such as "hill climb" or "trail blazing." You just hit the button and the machine adjusts the speed, incline or resistance. Mr. Gayle says the preset programs are fine if you know what your goal is. If it's your first time using one, he recommends asking for advice. But he believes the manual option is the better way to go. "For the most part, I think it's a good idea to use the quick start because you're able to control the speed, the incline, the resistance. You kind of have your own pace, and you don't have to worry about keeping up with the preset," he says.

taken from Dallas News