Cardio Equipment Gorham ME
South Portland, ME
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4 Indicators You Do Too Much Cardio
Sometimes when I go to the gym, I have this urge to tell some of the most religious treadmill riders “Ma’am, Step away from the treadmill!” No matter how many articles and reports are written on the benefits of other than cardio, it never ceases to amaze me how many women (and men too…) relegate themselves to the endless monotony of the treadmill – or for that matter, any other piece of cardio equipment. Moreover, these individuals will do cardio for over an hour…sometimes hopping from one piece of cardio equipment to another…never even considering time in the weight room, in classes or outdoors .
Although there are definite benefits to doing aerobic exercise; strength, core and flexibility training all provide numerous health benefits that cardio can’t: They increase muscular and bone strength, increase lean body mass, safeguard against injury and boost metabolism while decreasing fat.
Is it possible you are overdoing the cardio? Here’s how to know:Time: Unless you are training for a race, marathon or triathlon, there is no need to do more than 30 minutes of cardio (with your heart rate between 65% – 85% of your maximum heart rate ) when you workout. Fitness Revamp: If you want to exercise for over 30 minutes, you are better off doing a 20 – 30 minute cardio session and another 20 – 30 minutes dedicated to strength training, stretching and/or core training. You aren’t seeing results: If you are trying to lose weight, yet you aren’t seeing results , it may be because of too much cardio. Believe it or not the idea of ‘burning off fat’ does not stem from cardio…it stems from strength training . Fitness Revamp: Build in 20 – 30 minute strength training sessions 2 – 3 times a week. Injuries: Too much wear and tear on your muscles and joints can end up in an injury…or even worse, multiple injuries. Incorporating flexibility and strength trainin...
Demystifying Cardio Equipment
by Brett Blumenthal
Have you ever hopped on a piece of cardio equipment, only to find yourself dazed and confused by all the buttons and programs, utterly bewildered that it could be so complicated? Not surprising. Manufacturers of exercise equipment are constantly looking for new bells and whistles to remain competitive, fresh and interesting. The reality is, most people find these features too confusing and never even use them.
Personally, when I do cardio, all I want to do is get my heart rate up. I don’t have time to push 50 buttons, programming every personal trait and statistic about myself. As a result, I am often quick to hit the ‘Quick Start’ button and go. You could say I like to drive ’Manual’ on the treadmill.
Some of the programs and features on cardio equipment, however, do have merit. And depending on your short and long term goals of exercise, it might be worth giving them a spin. Each piece of cardiovascular exercise equipment is different. However, a glossary of some of the more common and useful features are defined below:
The Basics for Manual Programming: These features are basic to any piece of cardio equipment. These features allow you to manually program the equipment to control your workout.Speed (Treadmills and Stair Climbers): Marked with up and down arrows, these buttons allow you to control your speed during your workout. You can usually choose miles per hour (MPH) or kilometers per hour (KPH). Intensity / Resistance / Level (Bicycles, Elliptical Trainers and Stair Climbers): Marked with up and down arrows as well, these terms are used interchangeably and allow you to control the level of difficulty of your workout. The higher the number, the more resistance you will feel, making the workout more difficult. Incline (Treadmills and Elliptical Trainers): Once again, these are marked with up and down arrows. Adding an incline to your workout simulates moving up hill. Although some manufacturers are changing this, most treadmills do not have a negative incline (decline), so you can only run flat or uphill. Weight (All): Your caloric burn during exercise is based on your weight. As a result, programming your weight into the machine allows it to more accurately calculate how many calories you have burned. Heart Rate (All): In theory, the heart rate monitor tells you your heart rate during exercise so that you know if you are in your target heart rate zone . To get a reading, place your hands on the metal grips on the machine (some machines have wireless heart rate monitors). Unfortunately, many heart rate monitors on machines are not accurate. The best method for monitoring your heart rate is by taking your pulse or by using a personal heart rate monitor/watch for your wrist.
Typical Automated Pre-Programmed Workouts: The following programs are typical on most machines. If you don’t want to manually control your workout, you can use any of the following programs to guide ...