Aerobic exercises machines can be found at any health club or fitness facility. What’s nice about these machines is they often offer a great workout that’s easy on your joints.
Elliptical Machines – Aerobic Exercises
There are a variety of elliptical training machines at health clubs. They all offer a low impact workout but some are different than others and focus on different body parts.
The Traditional arms/legs elliptical – Aerobic Exercises
You’ve probably seen this machine the most at health clubs. It looks like the person who is using this machine is cross-country skiing.
You can walk up to this machine and just start using it or you can select a special program like a hill workout or a random workout that constantly changes the resistance and often has you go backwards every few minutes.
These are all good programs and should be done for 30-45 minutes per session for best results. There are a variety of these cross-country ski machines to choose from so try them all out.
Also Read : 7+ Best Types Of Aerobics Exercises And Benefits
Stair Climbing Elliptical Machine – Aerobic Exercises
Stair climbers also provide a nice low impact workout and you don’t have to go very fast to get your heart rate up.
Most of these machines also offer different types of workouts including intervals, hills and fat burning workouts. Again, try to do between 30 and 45 minutes at least per session.
Stationary Bikes – Aerobic Exercises
There are at least two kinds of stationary bikes at health clubs these days. There is the type of bike that simulates a real bike where you are sitting more upright and there is the kind where you are sitting back more.
The second kind is more relaxed and good for people who are going through rehabilitation.
To get a good aerobic workout, use the first type of bike and go to at least level three for 30-45 minutes per session.
Treadmill Running or walking – Aerobic Exercises
You can walk or run on a treadmill to get a good aerobic workout.
If you are walking, set the pace for 3.5 milers per hour or higher and put the machine on an incline of 4.0 or higher. You want your heart rate to stay elevated enough so you start to break a sweat, but not so high that you can’t talk.
If you are running on the treadmill, set your pace for 4.5 or higher with a small incline of .5 or 1.0.
With either of these exercises, aim to complete 30-60 minutes per day for best results. You can also do a combination of running and walking.
Ladder Climbing machines – Aerobic Exercises
Only a few health clubs have these machines right now, but they are excellent for an aerobic workout.
You position yourself on these machines like you are literally climbing a latter so you are using all of the muscles in your upper and lower body to propel yourself. It has been estimated that this machine burns between 550 and 700 calories per hour for a 150-pound person.
This is an advanced exercises, so if you are a beginner, try to start slow and do ten minutes at a time. Eventually you should be able to work your way up to 30-45 minutes per day. Choose a low setting so your heart rate stays at a reasonable rate.
Variety is the key
Like any exercise, aerobics exercises will only yield results if you keep your body guessing and constantly mix things up.
This means that instead of doing the same elliptical machine five days a week on the same program, you should maybe do the elliptical on Mondays, then Run on Tuesdays, do the Stairmaster Wednesday and then switch it up again the following week.