Have you decided to log regular cardio workouts at the gym? That’s great! Cardiovascular workouts help you burn calories, get your heart pumping and lungs breathing, tone muscles, and increase your endurance. And, once you’re done with your cardio workout at the gym, your endorphins will be flowing and you’ll feel energized. What’s not to love?

There’s just one problem. When you walk into the gym, there are so many cardio machines to choose from that you might wonder, which one will give me the best workout? Should you hop on the treadmill or elliptical? How about a stationary bike? The StairMaster, VersaClimber, and Jacobs Ladder can surely make you sweat, and the rowing machine works almost all the muscles in your body. But which machine is the best?

The good news is, they all are the best, but for different reasons. One machine is not necessarily better than the other — it all depends on your fitness goals, physical abilities, and personal preferences.

To help you make the decision about which cardio machine is best for you at our Thornton gym, this blog will discuss the unique benefits of each.

The Benefits of Each Cardio Machine at the Gym

As you choose which cardio machine at the gym is best for you, you should begin by asking yourself a few questions:

What machine do you enjoy using? You’ll want to select a machine that you can stick with over time.
Why are you doing cardiovascular exercise?
Are you trying to use the most calories possible and lose weight?
Are you hoping to build your endurance?
Do you want to build specific muscle groups in your body?
Are you training for a race or other sporting event?
Do you just want to work up a sweat and burn off some stress?
Do you need an option that’s easy on your joints, or are you trying to rehabilitate from an injury?

Once you’ve answered these questions, you’ll find that certain cardio machines rise to the top of your list of favorites.

The Treadmill

The treadmills at AFAC gym can be used for walking, jogging, or running, making them a versatile option for people of all ages and abilities. Treadmills are the best option for gym members who:

Are trying to burn calories and lose weight
Need to destress
Are training for a race

Running and walking can give you a total-body workout, and the treadmill can be used for both exercises. How you use the treadmill will determine what kind of workout you get.

Running

Running is a high-impact activity that pounds on your knees, hips, ankles, and feet, so only people without joint issues and are close to their goal weight should use the treadmill for running or jogging. That’s because excess bodyweight will put even more pressure on your joints. Running on a treadmill, however, is typically easier on your joints than running on asphalt or concrete. Running is also a high-intensity exercise that burns a lot of calories and can get your heart rate up to its maximum beats per minute.

Walking

Walking is an effective cardiovascular exercise that also will help you burn calories. It’s also a lot easier on your joints than running. For most people, walking on a treadmill with a flat surface is a moderate-intensity exercise that will raise heart rate, but not as much as running does. Walking is also a great mental health booster and stress-reliever that helps you clear your head and feel more relaxed.

Walking on an incline

One of the best advantages of walking on a treadmill at the gym is that you can adjust the incline. Most treadmills start at a 0% incline and can be moved up by 0.5% increments to a maximum of a 15% incline or grade. There are several benefits of walking on an incline, including:

It boosts your heart rate and can make walking on a treadmill a high-intensity exercise like running.
It increases the number of calories you burn. Data shows that compared to walking on a flat surface, calorie burn increases 17% on a 5% incline and 32% on a 10% incline. While walking a mile on an incline takes longer than running, you can actually burn more calories walking on an incline, mile for mile, than running. For example, a 150-pound person running a 10-minute mile on a flat surface will burn about 111 calories. That same person walking 1 mile in 15 minutes on a 5% incline will burn 128 calories. The same walk performed at a 15% incline will burn 219 calories.
It conditions the body for walking on the hilly and mountainous terrain outside our gym.
It targets the posterior chain muscles – the hamstrings and the glutes. Strong posterior chain muscles can help you prevent injuries and boost athletic performance.
It activates muscles in your calves and your shins and helps people with weak ankles.

The Elliptical

The elliptical is one of the most sought-after machines at the gym. What makes the elliptical such a popular piece of equipment? The benefits of using an elliptical include:

Versatility. The elliptical can be used as both a high-intensity or moderate-intensity steady-state cardiovascular workout, depending on how fast you’re going and the resistance level. People who can’t go fast on a treadmill often can fulfill their need for speed on an elliptical. You can also use an elliptical for high-intensity interval training (HIIT), which are short bursts of intense exercise alternated with low-intensity recovery periods.
Calorie burn. A person weighing 125 pounds can burn about 270 calories during 30 minutes on the elliptical, while a person weighing 185 pounds can burn 400 calories in 30 minutes. The calorie burn associated with an elliptical is higher than some other cardio machines like stationary bikes, so it can help you lose body fat in a shorter amount of time.
Reduced stress on your joints compared to running, jogging, and similar workouts. Your knees, ankles, hips, feet, and other joints can take a beating when running. Runners with aching joints and overuse injuries can continue their training on ellipticals while their joints heal. In addition to being a cross-trainer for runners, ellipticals are a great cardio option for anyone who wants a low-impact workout. Just keep in mind that there will still be some pressure on your hips, knees, and feet while using an elliptical.
Doubling as an upper-body and lower-body workout. Since it has handles that move, the elliptical is one of the few cardio machines that can work both the upper and lower body. The key to maximizing this benefit is to pump your arms as fast as you’re moving your legs. When done correctly, the elliptical can target your quads, hamstrings, glutes, chest, back, biceps, triceps, and core muscles.
Targeting different lower-body muscle groups. By changing the resistance and incline on the elliptical machine, you can target different muscles in your lower body including your glutes, quads, hamstrings, and calves. Increasing the incline will work the backside, or posterior chain, of your body more. Lowering the foot pedals can work your quads harder. Moving the foot pedals in reverse will work your hamstrings and glutes more.
Improved balance. If you want to work on your balance and target your core muscles on the elliptical, stand up straight and let go of the handles.
Maintaining fitness if you’ve been injured. If you’re recovering from an injury and can’t participate in your regular physical activities, working out on an elliptical can help you build and maintain your fitness, regain your full range of motion, and strengthen your muscles and joints while taking stress off the injured area.

The StairMaster

For decades, athletes have been jogging up and down stadium stairs as part of their training. Since the 1980s, people at the gym have been getting the same or better workout from StairMaster machines. Today’s StairMaster machines come with speed settings, step and floor counters, heart rate monitors, and calorie-burning calculators to improve the exercise experience even more.

What makes the StairMaster’s endless loop of rotating steps so alluring to gym members? Let’s look at some of the benefits.

It’s adjustable. The StairMaster allows you to set the speed of the rotating stairs, as well as the duration of your workout.
It’s two workouts in one. The StairMaster provides an above-average cardio workout while also toning lower-body muscles such as the hamstrings, quadriceps, glutes, and calves. That means you can see and feel results in less time than other cardio options.
It provides aerobic conditioning. Stairclimbing is one of the most difficult aerobic workouts available. Within a minute of using a StairMaster, you’ll feel your lungs and heart working overtime. This will strengthen your lungs so they can breathe more oxygen, and also your heart so it can pump oxygen-rich blood more efficiently to your muscles and organs.
It burns a lot of calories. The number of calories you burn on the StairMaster is highly dependent on your workout’s intensity and duration, as well as your body weight. For a person weighing 155 pounds, 60 minutes of light, low-intensity exercise on a StairMaster can burn up to 429 calories. For that same person, a 60-minute moderate-intensity workout on the StairMaster can burn 540 calories, and a vigorous 60-minute aerobic workout on the StairMaster can burn up to 769 calories.
It strengthens and tones lower-body muscles. The StairMaster provides an intense workout for the quadriceps (the four muscles in front of the thigh), hamstrings (the three muscles in the back of the thigh), calves (the back of the lower leg), and glutes (buttocks).
It can increase core muscle strength. Using a StairMaster requires you to keep your balance the entire time you’re climbing, which gives your core muscles a workout.
It can give you healthier bones. Climbing the StairMaster is a weight-bearing exercise that can help increase your bone mass. This can help reduce your risk of osteoporosis (natural, age-related bone loss) as you get older.
It can help to relieve knee pain. Climbing a StairMaster is a low-impact exercise that helps strengthen the muscles around the knee, which can reduce the pain of osteoarthritis in that joint.
It only goes up. Real-life steps and staircases require you to go back down after you climb up, which can be tough on your knees. A StairMaster keeps you moving up the entire time.

Stationary Bikes

There are several different styles of stationary bikes at the gym, but all of them have one thing in common – they provide an excellent aerobic workout that is very easy on your joints. Stationary bikes:

Boost cardio fitness
Can burn more than 600 calories per hour (depending on the intensity of the workout) which can help with your fat burning and weight loss efforts
Provide one of the lowest-impact workouts available compared to other cardio machines at the gym like the treadmill, elliptical, and StairMaster
Use smooth movements to strengthen muscles, bones, and joints without putting much pressure on them
Strengthen the calves, hamstrings, quadriceps, core, back, and glutes, especially if you use a higher resistance on the machine
Are good for those who want a lower-body only workout, but can also work the upper body if you use a stationary bike with handles
Allow for varied resistance levels so you can exercise at low, medium, or high intensities, making them ideal for interval training (HIIT) workouts
Are safer than road cycling because you don’t have to worry about uneven or slick road surfaces, poor visibility, and inattentive drivers
Are perfect for those training for bike races or runners who need low-impact cross-training options

Now that we know the benefits of indoor cycling, let’s review the three different types of stationary bikes you’ll find at the gym.

Upright Bikes

Upright stationary bikes have a design that resembles a standard road bike. As the name suggests, you sit upright in the seat and hold on to the handlebars while you push the pedals directly under your body. This design allows you to sit or stand while you pedal so you can vary the intensity of your workout and the muscles you target. Upright bikes tend to be more comfortable than spin bikes and are an ideal option for beginners.

Recumbent Bikes

Recumbent bikes are the most comfortable stationary bike to use at the gym, which makes them the perfect cardio machine for people dealing with injuries, joint issues, arthritis, excess weight, and other medical conditions. On a recumbent bike, the user sits in a reclined position in a seat that resembles an office chair, and the pedals are in front of them instead of underneath their body. The comfortable position and full back support provided by the seat can result in a longer workout. Compared to upright and spin bikes, recumbent bikes put less stress on the lower back and upper body which can reduce tension and fatigue. The workout on a recumbent bike is focused on the lower body. For anyone who is rehabbing or wants extremely low impact on the back and joints, recumbent bikes are the way to go.

Spin Bikes

Since their invention in 1987, spin bikes have taken the world by storm and can be found at just about every gym in the country. Invented by a professional cyclist, spin bikes are designed to provide the feel of a conventional bike, coming as close as possible to simulating the high-energy ride you’d experience on a racing bike outside. The seat on a spin bike is narrow and has a similar feel to a regular bicycle seat, and you can ride a spin bike while seated or standing. While you need to work hard to get a spin bike moving, inertia will keep the pedals spinning which gives you the same varied resistance you’d expect on an outdoor bike. This also gives you a faster pedaling cadence and a higher-intensity workout than what you’ll get on an indoor upright bike or recumbent bike. Spin bikes offer a high calorie burn and are the favorite piece of cardio equipment for cyclists who want to train indoors. Spin bikes are also the stars of “spinning” classes worldwide, including our Spin and More Classes here at AFAC gym.

Rowing Machine

The rowing machine, also known as an ergometer or “erg” for short, provides a full-body, low-impact cardio and strength-training workout, all in one machine. If you’re sore from yesterday’s workout or you want a full-body workout that doesn’t put stress on your joints, then the rower is a great option for you. Benefits of using a rowing machine for your cardiovascular workout include:

It’s low impact but provides a workout that’s comparable to, or better than, running on a treadmill.
It’s an intense workout that’s also low risk in terms of injury.
A rowing machine uses about 86% of the muscles in your body including your quads, glutes, hamstrings, biceps, traps, obliques, abs, and more. This can help strengthen, sculpt, and grow your muscles while you work out your heart and lungs.
You can use it daily, including on your “rest” days after strength training, without hindering your muscle-building progress.
It burns 400-500 calories per hour, which means it can help you lose body fat.
You can control the intensity by adjusting the resistance on the flywheel and/or the pace you row.
It’s beneficial for elite rowers who need to train or keep in shape during the offseason.
It targets the abs and glutes simultaneously – two common trouble spots that people at the gym regularly work on.
It can improve your posture and tone your legs.
You can get a good workout in as little as 15 minutes.

The VersaClimber

The VersaClimber is a vertical climbing machine that’s designed to mimic a person’s natural climbing motion. And, since AFAC gym is located so close to some of the most beautiful mountains on the planet, our members know that climbing is an awesome cardiovascular, strength-training, and functional fitness exercise. And now they can climb regardless of busy schedules and stormy weather, thanks to the VersaClimber machines we have at the gym! VersaClimber is the best cardio machine if you want:

To burn a lot of calories — Studies have shown that the VersaClimber burns more calories than any other cardiovascular exercise – anywhere from 500-1,000 calories per 30-minute session, depending on the intensity of your workout.
A cardio workout that works both the upper and lower body — The VersaClimber engages all muscles in your legs, arms, and back.
To change the focus of the exercise — VersaClimbers allow you to easily switch between a lower-body only workout, upper-body only workout, and a combination lower- and upper-body workout.
A low-impact workout — The VersaClimber doesn’t pound the joints and it also does not place stress on the lower back. However, it’s not best for those who can’t reach above their heads without pain or have knee or ankle issues.
An easy-to-use machine — Even beginners can climb on the VersaClimber and begin using it. It doesn’t require any skill like rowing, running, and biking do.
To improve your mobility and coordination — The motion you use on a VersaClimber is designed to mimic the way the human body moves when crawling, walking, and running. This can help you maintain and improve your coordination, mobility, and balance.
To strengthen your core — The torso rotation you experience while on the VersaClimber will help strengthen the stabilizer muscles in your core. This can help prevent injury and improve your quality of life as you age. It can also help tone your stomach, sides, and back.
To rehab after an injury — The VersaClimber is used by athletes in a wide range of sports for rehabilitation after injuries and to prevent deconditioning while recovering from injuries. It’s known as a safe conditioning machine for those who don’t want to aggravate their condition while they heal.

Jacobs Ladder

Jacobs Ladder has ladder-like “rungs” attached to a conveyor belt that’s angled at 40 degrees. As you climb Jacobs Ladder, its never-ending, continuous-loop rungs rotate so that you can ascend the ladder for as long as you desire. In addition to working out your legs as you climb, Jacobs Ladder offers multiple options for your upper body, as well. For example, you can use your hands to climb the ladder rungs or you can hold on to handles along the side or front as your legs do all the work.

Four different climbing positions on Jacobs Ladder provide four unique workout experiences that are specifically designed to train different muscle groups at varying intensity levels. The four positions available are the side rail position, stand up position, sled drive position, and hand-over-hand position.

In addition to these four workout positions, Jacobs Ladder has a dashboard that shows your elapsed time, calories burned, intensity level, heart rate, total feet climbed, and rate of feet per minute.

Jacobs Ladder is self-powered, which means you determine the speed that you climb the ladder, and the machine automatically adjusts to you. The faster you move, the harder you’ll work and the better results you’ll see.

Jacobs Ladder is known as one of the most effective pieces of cardio gym equipment because:

It burns a lot of calories with less perceived effort — Since you utilize your entire body on Jacobs Ladder, it burns a high amount of calories compared to other cardio machines. A 2016 study out of Louisiana State University found that subjects training on Jacobs Ladder burned more calories than those using treadmills. Those who used Jacobs Ladder also reported a lower rate of perceived exertion, which means they got a tougher workout with a higher calorie burn that actually felt easier.
It’s easier on the joints — Compared to the pounding your joints experience on a treadmill, Jacobs Ladder provides a much lower-impact workout.
Your stabilizer muscles are engaged more — If you use Jacobs Ladder with the hand-over-hand position, you’ll be moving all four limbs at the same time. This forces your core and upper joint stabilizers to be activated at a higher rate compared to some other cardio machines.
It’s easy to use — On many cardio machines, you’ll find yourself pushing on the speed and other settings to find the perfect intensity for your workout. Jacobs Ladder, however, is self-propelled. The faster you climb, the faster the ladder rungs move. It’s very easy to go faster, go slower, or stop when you’re ready.
It provides a unique workout — Jacobs Ladder offers a unique opportunity to mimic a climbing motion pattern that you won’t get on a treadmill, cycle, rower, or even a stair stepper. On Jacobs Ladder, you’ll essentially be mimicking a crawling motion on an incline, which is a highly functional movement that we should all practice regularly. Learning how to properly crawl on Jacobs Ladder reinforces coordination, balance, and posture, which are essential qualities we need to maintain as we age.

Mix Up Your Cardio Workouts at AFAC Gym

At the end of the day, no cardio machine is better than another. Each piece of equipment offers specific benefits that will serve you as you work to achieve your fitness goals. Instead of heading over to the same cardio machine every day, take advantage of what our gym has to offer and incorporate different machines into your routine. By mixing things up, you’ll keep your workouts interesting and your body guessing — which can lead to even better results.

Thankfully, members of AFAC gym have use of all of the cardio machines mentioned in this blog, plus an array of top-of-the-line strength training equipment they’ll need at every point during their fitness journey. This is one of the main reasons why we’re the best gym in Thornton, Colorado. To learn more about which cardiovascular machine you should use at the gym, please consult with our personal trainers and staff. We’re here to assist and support you.

To find out more about becoming a member of AFAC gym, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.