GETTING TO KNOW YOUR CARDIO EQUIPMENT

At Pittsburgh Fitness Project, we have a great selection of three types of cardio equipment you may choose from when looking to get the heart rate pumping. These are the air bike, the rower, and the self-propelled treadmill. PFP Method classes regularly use them to complete interval-style training as part of daily workouts. Weight lifters also get moving on cardio equipment for warmups and conditioning circuits. Each style of cardio equipment is unique in the movement patterns they challenge your body with, and because of this, there are a few things to consider when choosing your cardio equipment to make sure YOU have a great workout. Read on to learn what makes each piece of equipment shine.

Air Bike

To begin on the air bike, first, ensure that the seat height is level with your hip. While on the bike, you have pedals and handles to move the bike's fan. As you move through your arms and legs, the fan will encounter air resistance, which you must overcome. The air bike is suitable for just about any ability level because the faster you move the fan, the more air resistance you will have to overcome. 

The air bike's simple technique and full body output make it a great tool for sprint intervals. You may have noticed while working out that upper-body cardiovascular exercise has a greater effect on our heart rate and perception of effort than lower-body cardiovascular exercise. With the air bike including both upper and lower body pushing and pulling, it can create a great cardiovascular stimulus.

Rower

The rower has a very unique movement pattern as it is made to mimic rowing in a boat. Rowing is a full-body movement that requires some efficient coordination and practice. A simple queue for the technique used on an erg is, “Knees, hips, hands. Hands, hips, knees,” meaning as you pull back, start by extending the knees, next slightly extend at the hips, and finally retract the shoulders and row your hands to your sternum. On the way forward (recovery), the hands first come back out until the arms are straight, next sit forward slightly from the hips, and lastly, bend the knees. It is a common mistake to reach too far forward from the torso in the recovery, which can fatigue the lower back and shoulders. Aim to reduce movement at the hip, especially rounding, and use more leg drive when rowing.

It does not take long for one to become efficient with rowing technique, so if you’ve been thinking about giving it a try… do it! I like the erg for more aerobic sets. In other words, this means long steady cardio or longer repeated intervals (1:00 or longer). Since the technique is a lot like a flow, it makes longer cardio intervals more flow-like! Compared to other cardio forms, the erg is also very low impact. This makes it a good alternative for active recovery and other things for individuals that do participate in higher-impact cardio modalities.  

Self-Propelled Treadmill

Many of our class and gym goers are members of the running community. We are very proud to support this because running is a great sport with wonderful communities. For runners, the self-propelled treadmill allows you to access a gait more similar to how you would run outside. On the other hand, for non-runners, or people who are new to a self-propelled treadmill, the technique learning curve can be intimidating. The best trick I have learned to get comfortable on this piece of equipment is to keep your hips behind the uprights on the treadmill. Since your weight propels the treadmill, keeping your center of mass further back with keep the treadmill at a manageable pace for beginners.

The treadmill is great for really any intervals. For sprints, it is nice because the curve of the treadmill allows it to match your speed and intensity. For longer intervals, the shape allows for a smoother gait than belt propelled treadmill because, again, you are propelling it. The one consideration for people (mainly beginners) to consider is the impact of running when using the treadmill. When running, stretching and maintaining mobility and strength in your ankles is important.

Conclusion 

Hopefully, this is helpful in broadening your knowledge of the cardio equipment you see in the gym. Learning how to use the tools will only increase your ability to benefit from them. Enjoy!