Cardio Machines Use these Cardio Intervals to add Spice to your Workouts
Cardio Machines Intervals
Cardio Machines are do great for interval training. They are easier on your joints, you can control the environment, you can watch The Daily Show at the same time… Whatever your reasons for hitting the machine use these cardio machines interval training workout routines for max results and killer calorie burn!
The Joint Saving Interval
University of Mississippi researchers found that using Elliptical Trainers gives you the same benefit of a treadmill, but without the high impact of your joints- knees, ankles, and hips. Don’t hold the handles, instead swing your arms as if you were running. You are going to alternate between high resistance and high speed on the elliptical cardio machine interval.
Studies have shown that Treadmills burn calories at the highest rate of any cardio machines. ☆You Rock Treadmill☆ You have lots of different interval options on a treadmill. You can alternate between running and walking, going faster and slower, or high and lower inclines. If you want to come close to the feel of an outdoor run raise the incline by 1 percent in elevation. Here’s a killer interval training workout that alternates between ascending and descending:
2 minutes at a speed that’s 2 minutes per miles slower than you average pace.
Add 1 percent incline for 2 minutes at the same speed
Add 4 percent incline for 2 minutes at the same speed
6 percent incline for 2 minutes at same speed
6 percent incline for minutes at the same speed
8 percent incline for 2 minutes at the same speed
10 percent incline for 2 minutes at the same speed
Back down to 8 percent for 2 minutes maintaining same speed
6 percent for 2 minutes at same speed4 percent for 2 minutes at same speed
2 percent for 2 minutes at the same speed
3 to 5 minutes cooldown
The Pedal Pusher Interval
Stationary Bikes can be your best friend or your worst enemy. In most gyms you see a lot of people not working very hard on them. Try this stationary bike interval workout to take your cycling to the next level. TIP: If you develop any lower back pains, which is common on a bike, stand and pedal the bike as if you were climbing a hill for a minute. This will take that added pressure off your back and make you use different muscles.
3 to 5 minutes warm up (pedal the bike with little or no resistance at a moderate not fast pace)
1.5 minutes pedaling at 95 percent of your maximum effort (lots of resistance)
1.5 minutes pedaling at 40 percent of your max (less resistance)
1 minutes at 95%
1 minute at 40%
30 seconds at 40%
4 minutes at 60% of max effort
For my calorie burn repeat this interval once more minus the warmup.
3-5 minutes cooldown
The Step It Up Interval
Stair stepping is an awesome cardio exercise. It can be done either with stairs or with cardio machines. TIP: If you chose do this training interval with a machine do not use the handles! Instead swing your arms or turn around and face away from the console to burn 20% more calories.
3 to 5 minute Warm UpIncrease resistance (or speed) by one level every 2 minutes. Do this 6 to 8 times 3 to 5 minute cooldown
The Row-Row Your Interval
Unlike most other cardio exercise equipment, rowing machines work both your upper and lower body– Awesome! TIP: During your back stroke your knees should nearly straight, then pull your shoulder blades together, and pull the bar all the way to your sternum. During this cardio interval training place the machine on a medium resistance.