Exercise

[Damien]

Hello!

Could someone tell me the benefits of different types of cadio machines in Gyms? For example what is being 'improved' on these machines: Treadmill, cycling machines, rowing machines. Do they all do the same thing or do they work different parts of the body?

Also I noticed today then the calories from my Lucozade were about half of the total amount that I worked of using the machines? I take it you also work of a certain amount naturally, how much is the average?

I also take it that you improve other parts of fitness because if all the benefits drive from weight loss then it's pretty demoralizing. Especially since I am not overweight anyway.

Cheers!

[Jimmy-J]

I believe a good rowing machine alone will exercise all the main muscles. Swimming and walking are recommended too.

[Russ]

Cross trainers are good due to them being low-impact on your joints, they are also a good substitute for running machines if you have ankle/knee problems.

Rowing machines tend to do you a better all-round workout

[Sasha222]

You also have to get your eating habits right in order to lose weight and know the right of amount of calories you need before you exercise. If you have very few calories taken in the day and you exercise then you are getting rid of the calories that your body needs. A very good programme to watch if you wanted some info is the biggest loser on sky real lives. Its on sky 244 but dont know what channel it would be on Virgin.

a male of correct weight will burn on average 2500 cals per day

Treadmills often have incline which if you set high and walk fast provides a much better all round exercise than running. Cross trainers will work different muscles depending on direction and foot position ie on you toes or flat footed. The gym I used to use has a inclined elliptical stepper that was excellent as the steeper the step the more muscles you work

---------- Post added at 21:07 ---------- Previous post was at 21:06 ----------

Originally Posted by Russ

Cross trainers are good due to them being low-impact on your joints, they are also a good substitute for running machines if you have ankle/knee problems.

Rowing machines tend to do you a better all-round workout

a cross trainer with to much resistance over to long a period screwed my knees

[Damien]

Originally Posted by zing

a cross trainer with to much resistance over to long a period screwed my knees

I don't want that obviously. Maybe I'll stick to running/cycling/rowing machines.

[Russ]

Originally Posted by Damien

I don't want that obviously. Maybe I'll stick to running/cycling/rowing machines.

Cross trainers are safe as long as you're using the correct amount of resistance. I used to use the same gym as the Swansea City team as well as the Neath Ospreys and often when one of the players came back after a leg injury the physios would start them off on the cross trainers before allowing them on the treadmill.

[Ignitionnet]

Regarding diet: eat as many times a day as is feasible but small meals. I eat 6 times a day, about 300 calories per meal, heavy on protein and complex carbohydrates (oats, shredded wheat, etc) with simple carbohydrates (sugars) basically non-existent and minimal fats. The explanation behind this is that if you don't eat enough or often enough your body will go into starvation mode, slow your metabolism down and start consuming your lean muscle tissue, along with stockpiling fat next time you eat. Little and often is the way to roll.

I do my cardio 5 times a week. Mondays and Fridays are, due to work, 2 x 1.5 mile runs. Tuesday, Wednesday, Sunday it's a 3.5 mile run. I work out with weights a further 3 times a week, covering my whole body on 2 of the 3 days and dedicating the 3rd day to working more core to ward off lower back problems. I also fence for 3 hours on a Tuesday morning then another 2 hours Tuesday night, plus 3 hours Thursday night.

Prior to my runs I did use a cross trainer, not too much resistance, to build up leg strength a bit. Try a run and see if anything starts to ache, it will be apparent quite quickly if you need to ease yourself into that, it's quite stressful on the body.

Remember that you don't just burn calories during your cardio, it elevates your metabolic rate for quite some time after so there's quite a big 'after burn' as well.

You may want to get a heart rate monitor or check out what a machine has to say for heart rate, check here for the heart rate you should be aiming to maintain to maximise your burn.

Warm up before you go full power, and make sure you cool yourself down to avoid blood pressure spiking and dropping too quickly, feeling dizzy after exercise isn't good, and absolutely ensure you keep well hydrated - I consume 4 - 6 litres of water a day outside of my exercise water which consists of about 2 litres per hour while working out - it will help you to work harder in the gym without feeling as depleted.

[Stuart]

Originally Posted by Russ

Cross trainers are safe as long as you're using the correct amount of resistance. I used to use the same gym as the Swansea City team as well as the Neath Ospreys and often when one of the players came back after a leg injury the physios would start them off on the cross trainers before allowing them on the treadmill.

It's worth remembering that ANY gym machine can cause injury if not used correctly. And I would count using the right weight/restistance as correct usage.

[superbiatch]

Originally Posted by Ignitionnet

Regarding diet: eat as many times a day as is feasible but small meals. I eat 6 times a day, about 300 calories per meal, heavy on protein and complex carbohydrates (oats, shredded wheat, etc) with simple carbohydrates (sugars) basically non-existent and minimal fats. The explanation behind this is that if you don't eat enough or often enough your body will go into starvation mode, slow your metabolism down and start consuming your lean muscle tissue, along with stockpiling fat next time you eat. Little and often is the way to roll.

I do my cardio 5 times a week. Mondays and Fridays are, due to work, 2 x 1.5 mile runs. Tuesday, Wednesday, Sunday it's a 3.5 mile run. I work out with weights a further 3 times a week, covering my whole body on 2 of the 3 days and dedicating the 3rd day to working more core to ward off lower back problems. I also fence for 3 hours on a Tuesday morning then another 2 hours Tuesday night, plus 3 hours Thursday night.

Prior to my runs I did use a cross trainer, not too much resistance, to build up leg strength a bit. Try a run and see if anything starts to ache, it will be apparent quite quickly if you need to ease yourself into that, it's quite stressful on the body.

Remember that you don't just burn calories during your cardio, it elevates your metabolic rate for quite some time after so there's quite a big 'after burn' as well.

You may want to get a heart rate monitor or check out what a machine has to say for heart rate, check here for the heart rate you should be aiming to maintain to maximise your burn.

Warm up before you go full power, and make sure you cool yourself down to avoid blood pressure spiking and dropping too quickly, feeling dizzy after exercise isn't good, and absolutely ensure you keep well hydrated - I consume 4 - 6 litres of water a day outside of my exercise water which consists of about 2 litres per hour while working out - it will help you to work harder in the gym without feeling as depleted.

Do you find time to go home occasionally?

I hate the gym, but i do love classes and i'm currently taking part in Zumba (google it). Gyms are rather lonely and boring for me, I even have one in my apartment block and have used it probably 10 times in 3 years. I find a good selection of music is a must when i do use the gym and a heart rate monitor is great for helping you get into the 'fat burning' zone.

[Sasha222]

I was exhausted just reading what ignitionnet said he does as well. I like walking but after what he/she does I think I woluld be found dead after all that

Originally Posted by Russ

Cross trainers are safe as long as you're using the correct amount of resistance. I used to use the same gym as the Swansea City team as well as the Neath Ospreys and often when one of the players came back after a leg injury the physios would start them off on the cross trainers before allowing them on the treadmill.

I think what injured me was more to do with high resistance for to long a duaration. I was doing a hell of a lot of stamina training,2 km rowing, 5 km runningl, 40 minutes crosstrainer on high resistance and 40 minutes high incline walking 5 days a week. The range of movement on the crosstrainer is greater than running or walking as the knee contracts and extends a fair distance and the extend was exerting to much force. I ended up with strains on both my lateral and medial ligaments on both knees. Totally my fault but easy to do when you trip out on training

[Druchii]

Originally Posted by Ignitionnet

Regarding diet: eat as many times a day as is feasible but small meals. I eat 6 times a day, about 300 calories per meal, heavy on protein and complex carbohydrates (oats, shredded wheat, etc) with simple carbohydrates (sugars) basically non-existent and minimal fats. The explanation behind this is that if you don't eat enough or often enough your body will go into starvation mode, slow your metabolism down and start consuming your lean muscle tissue, along with stockpiling fat next time you eat. Little and often is the way to roll.

I do my cardio 5 times a week. Mondays and Fridays are, due to work, 2 x 1.5 mile runs. Tuesday, Wednesday, Sunday it's a 3.5 mile run. I work out with weights a further 3 times a week, covering my whole body on 2 of the 3 days and dedicating the 3rd day to working more core to ward off lower back problems. I also fence for 3 hours on a Tuesday morning then another 2 hours Tuesday night, plus 3 hours Thursday night.

Prior to my runs I did use a cross trainer, not too much resistance, to build up leg strength a bit. Try a run and see if anything starts to ache, it will be apparent quite quickly if you need to ease yourself into that, it's quite stressful on the body.

Remember that you don't just burn calories during your cardio, it elevates your metabolic rate for quite some time after so there's quite a big 'after burn' as well.

You may want to get a heart rate monitor or check out what a machine has to say for heart rate, check here for the heart rate you should be aiming to maintain to maximise your burn.

Warm up before you go full power, and make sure you cool yourself down to avoid blood pressure spiking and dropping too quickly, feeling dizzy after exercise isn't good, and absolutely ensure you keep well hydrated - I consume 4 - 6 litres of water a day outside of my exercise water which consists of about 2 litres per hour while working out - it will help you to work harder in the gym without feeling as depleted.

I always thought i'd just pushed a bit too hard if i felt dizy after cycling/running/swimming etc. It makes much more sense though now, i'll ease out of cycling much better now to help myself.

Very useful post.