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Cardio (short for, cardiovascular exercise) is any physical activity that gets your heart rate up and increases blood circulation throughout your body – in other words, gets you huffing and puffing.
Walk into any gym and you’ll be confronted with rows of cardio machines. They all claim to offer a range of benefits, so how do you know which you should spend your preferred workout on?
The answer isn’t clear-cut. If you want to lose weight or improve your heart health and fitness, any cardio will help. Or if you’re looking to take your workout indoors due to the weather, cardio machines are a great alternative to outdoor cardio.
But the effectiveness really comes down to your goals, fitness level and personal choice. As it goes, the more you put into it the more you’ll get out of it. So to help with the decision-making (because let’s face it, time is precious), we’ve assembled the most popular cardio machines and what they’re good for – so next time you’re at the gym – or looking for home equipment – you can go in armed.
Wait, what’s cardio?
Cardio (short for, cardiovascular exercise) is any physical activity that gets your heart rate up and increases blood circulation throughout your body – in other words, gets you huffing and puffing. It's like a turbo boost for your heart and lungs, helping them become stronger and more efficient. From brisk walking and jogging to swimming and cycling, cardio workouts come in various forms, but they all share one goal: to elevate your heart rate and keep it there for an extended period.
These heart-pumping activities improve cardiovascular health, enhance endurance, burn calories, and even uplift mood by releasing feel-good endorphins. So how much do you need to do? Australia’s Physical Activity and Sedentary Guidelines recommends adults (aged between 19-64 years of age) should be active on most (preferably all) days for 2.5 to 5 hours of moderate activity or 1.25 to 2.5 hours of vigorous-intensity cardio activity (enough to make you huff and puff) or an equivalent combination of both, per week.
Treadmills
From jogging to strolling, treadmills are the workhorse of cardio machines and are great for simulating outdoor running or walking. They’re convenient, relatively easy to use and offer versatility in speed and incline adjustments, allowing for varied workouts – from high-intensity aerobic workouts to lower-impact exercise. They’re also great for those at all different levels of fitness because you can go at your own pace.
Good for:
• Total body cardio workout
• Increasing steps
• Training for a race
If you need help choosing a treadmill take a look at our guide to help find the right one for you.
Rowing Machines
Rowing machines give you a full body workout while strengthening and toning all major muscle groups. In doing so offers a more joint-friendly workout than some of its cardio counterparts.
Thanks to the sliding seat and the rowing apparatus (don’t be put off by this, it’s relatively user-friendly), it can work both upper and lower muscles, like it would a deadlift, leg press and upper body row – and can even put your core through a decent workout.
It mimics the stride of rowing like you would with a canoe or kayak but can be done in the comfort of your own home – or gym. You can turn up or down the intensity as you like, making this an ideal piece of equipment for beginners to pros.
Good for:
• Total body and strength-building cardio workout
• Low-impact workout but still want a good cardiovascular workout
Ellipticals
Ellipticals are easy to use, but highly effective when it comes to boosting cardio and fitness.
Ellipticals imitate a natural walking or running motion, without putting the stress on your knees and joints like running can. Of course, it’s not a perfect match, but it’s ideal for those who still want to work the entire body (lower body, core, upper back and triceps) but may require a lower-impact workout to protect their joints.
Good for:
• Total body cardio workout
• Low-impact cardio workout
• People with joint issues
Exercise Bikes
Exercise bikes – or stationary bikes – are a great way to get your heart pumping without the high impact of running. The smooth cycling motion with the pedals means it’s a lot kinder to your joints, but great for building and strengthening those legs. But don’t be fooled, you can still go hard and fast on this machine.
If an exercise bike sounds like the right fit but you’re after a full-body workout, you can opt for an air bike, which has handles that push and pull simultaneously while you pedal with your legs. You can also choose between upright or recumbent bikes based on comfort and preference.
Good for:
• Low-impact cardio workout
• Sore and stiff joints
• Helping with gait and balance
• Strengthening quads, hamstrings, glutes, and hip flexors
If you need help choosing an exercise bike take a look at our guide to help find the right one for you.
Ultimately, the most effective machine is the one that you enjoy using consistently and that aligns with your fitness goals or any health concerns – that’s how you will see the most results and prevent things from getting stale fast. Alternatively, mixing up your routine with different machines can help you push past a workout plateau.
Are you looking to add a piece of cardio training equipment to your home gym? Check out our entire range – from treadmills to rowing machines – here.