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I’m just going to put it out there – I detest cardio. But, on the other hand, I love what it does for my body!

I am putting in a lot of cardio workouts these days as I prepare for my upcoming fitness competitions. I want to share with you my top three cardio workouts that work for me.

Workouts

1. Step Mill

This is by far my favorite cardio machine! It works my legs and glutes, and I’m able to skip steps, run them, perform glute kickbacks, and even do calf raises. My time on the Step Mill flies by because I’m constantly able to change up my routine.

Word of warning: if you’re a beginner on this machine, make sure you hold on until you get comfortable enough to do it without holding on. I can’t tell you how many times I’ve tripped. It’s funny and I just laugh, but if you’re the shy type, you might find yourself embarrassed should this happen to you.

2. Treadmill

I actually can’t believe I’m listing the treadmill as one of my top three cardio workouts, but I have developed a liking for it.

The maximum time I spend on the treadmill is 20-25 minutes, unless all I’m doing is walking, then I’ll go for 30 minutes. I’ll walk at the highest incline for 30 minutes and lean forward the whole time so I’m really targeting my legs and glutes. I make sure to switch up my strides every few minutes from long, slow strides to short, quick ones (sometimes I even throw some lunges in there just to mix it up). My speed varies from 3.0 to 4.0.

My other option is setting the incline at whichever height I want – depending on how intense I want my workout to be – and I’ll sprint for 30 seconds and either jog or walk for 1 minute. I repeat this for a total of 10 sprints.

3. Arc Trainer

The arc trainer is fun for me when I want something else besides the Step Mill and treadmill.

I’ll switch the resistance anywhere from 30 to 100 and do sprint intervals. The incline is always at 10 (the highest it can go) so it really targets my glutes and hamstrings. Again, I’ll sprint for 30 seconds and slow it down for 1 minute. Sometimes I’ll push myself to sprint longer depending on how I feel (I always listen to my body – this is a very important habit to get into!).

So, the next time you’re in the gym, try one of these workouts! Happy training!

Hypertension, a very specific cardiovascular condition linked to stress, is a major health problem in the United States — affecting more than 65 million individuals each year. Hypertension is correlated to cardiovascular disease risk and increased mortality in more severe cases.

Medications for hypertension can be costly, and, while treating for hypertension, can have potentially harmful side effects on the body themselves. For example, many patients with hypertension are given beta blockers, which allow the heart to beat slower and reduce blood pressure. However, this reduced heart beat and cardiac output can hurt your exercise performance (Sorace, Mahady, & Brignola, 2009).

Luckily, according to a report from the National Strength and Conditioning Association’s “Strength and Conditioning Journal” (Sorace, Mahady, & Brignola, 2009), there is a natural way to alleviate hypertension: resistance training.

As you may know, resistance training consists of any form of exercise that uses resistance to force the muscles to contract. In general, any form of weight training is resistance training. Here’s why resistance training is believed to help:

Benefits of Resistance Training on Hypertension

One of the key contributors to hypertension is increased blood pressure. An ample body of research suggests that a prolonged resistance training program can help lower blood pressure by improving cardiac output, vascular remodeling (e.g., left ventricular hypertrophy; thicker myocardial wall), and reducing sympathetic nervous system activity.

The benefits of resistance training in hypertension can be seen in both short- and long-term cases, as well as in resting, low-intensity, and high-intensity exercise intervals.

Recommendations

A consistent resistance training program may be just the ticket you need to prevent hypertension or help alleviate this physical stress marker. The American College of Sports Medicine (2009) provides some key recommendations for an introductory resistance training program for general cardiovascular health and weight control:

• Perform 8 to 10 exercises per session, focusing on larger muscle groups
• Perform 8 to 12 repetitions of each exercise, and  just one set of each (to the point of slight fatigue)
• Perform 2 to 3 nonconsecutive sessions per week
• Use a full range of motion for each exercise, never to the point of joint pain
• Perform movements at a moderate speed (about 6 seconds per full repetition)

In addition, The ACSM also recommends getting 30 minutes of  moderately intense cardiovascular exercise, 5 days a week, to help promote cardiovascular health.

Cautions

Never begin an exercise program without consulting your doctor if you suffer from any form of cardiovascular or stress-related physical condition. More research is needed to investigate the effects of various medications on exercise, so be sure to consult with your doctor regarding any medications you are taking. Resistance training is not a substitute for medical treatment for hypertension. While its preventative effects are well-documented, research has not yet determined if resistance training can reduce hypertension on its own.

Photo © Flickr by philroeder

Looking for a kick-ass workout in a short period of time? Find a track (or a non-busy road)!

Luckily, I live a half mile from a university and they have a nice outdoor track. Since the temperatures have finally started to climb and it’s (sort of) beginning to feel like spring in New England, I plan to do a workout outside of the gym this weekend!

The Workout

I’ll jog the half mile to the track as a warm up, then I’ll just sprint right into it – pun intended!

I’ll perform a short distance sprint of 100 meters and I’ll do high knees on the way back. After a 25-second rest, I’ll repeat this at least another four times, or whenever I’ve maxed myself out. If you want to make it more challenging for yourself, try making each sprint faster than your last one!

After the sprints and high knees, I’ll move on to burpees. A burpee is performed in the following way:

• Begin in a squat position with hands on the ground in front of you.
• Kick your feet back into a push-up position.
• Immediately return your feet to the squat position.
• Jump up as high as you can from the squat position.

This is one full rep. Instead of counting these, I’ll do as many as I can for 30 seconds and rest for 30 seconds. I’ll repeat this for a total of 2-3 minutes.

Lastly, I’ll do squats with side shuffles. Since it’s bodyweight, I’ll likely perform outside of my normal 12-15 rep range and shoot for 20-25 reps, followed immediately by side shuffles. I’ll aim to complete five sets of these – or, again, until I max myself out.

As a cool down, I’ll either jog or walk back to my house! The workout should only take me 20-30 minutes to complete.

Do you have a track workout you do? Share it with me and other readers in the comment engine below!

Performance Benefits

Caffeine’s greatest exercise benefit is on your body’s aerobic endurance, or your ability to maintain a certain exercise intensity for a greater length of time. Numerous studies have demonstrated that caffeine intake prior to, and during, exercise results in greater exercise duration, reduced fatigue, and greater time to exhaustion. Similar effects have been shown for short-duration exercise intervals as well.

Some research suggests that caffeine can improve sprint and power events, but the findings are somewhat equivocal. Furthermore, the number of studies examining caffeine’s role in these types of events (e.g., weightlifting, 100m dash, etc…) are scarce.

How it Works

Caffeine is believed to improve aerobic endurance performance by increasing the body’s ability to use its fat stores during exercise. It is well understood in exercise science research that the greater use of fat for energy prevents the depletion of glycogen — the stored form of glucose that we receive from consuming carbohydrates. The more glycogen we are able to conserve in our muscles, the more energy we will have later on in an event.

Dose

Research has demonstrated that the most effective caffeine dose prior to exercise is about 1.5 to 3 mg per 1 lb. of body weight. Keep in mind that a cup of drip coffee contains about 150 to 200 mg of caffeine, while a cup of tea contains about 50 mg.

Consuming more than 4.5 mg of caffeine per 1 lb. of body weight may cause adverse symptoms, according to the National Strength and Conditioning Association (NSCA). The NCAA penalizes athletes who have more than 15 micrograms of caffeine per 1 mL in urine samples, and consumption of more than 10 g is believed to be fatal for most humans. You’d need to consume about 8 cups of coffee to exceed the IOC’s caffeine limit.

Source

Caffeine appears to be more effective when consumed in tablet form than from food sources such as coffee. Consider purchasing pure caffeine tablets for the most optimal effects. If coffee, vitamin water, or energy drinks are your preferred caffeine modality, you’ll just have to consume more. According to Graham and colleagues (1998), coffee may contain a compound that limits caffeine’s chemical response in the body.

Warnings

Not all people react to caffeine the same way. Some individuals may experience heightened nervousness, irritability, and anxiety after consuming high amounts of caffeine. Some sources of caffeine, such as coffee, can cause stomach problems, such as gas, bloating, and cramps. In severe cases, caffeine can lead to heart problems.

Caffeine is also a diuretic, and increases the risk of dehydration and heat-related conditions in hot temperatures.

I think I'll stay at home, thank you.

Gyms are great. I love putting on gym clothes, walking to my car, driving 20 minutes, finding a parking sport, doing 30 minutes of cardio, performing a weightlifting circuit, and then heading back out in the cold to drive home again (it’s really cold where I live right now). Since I have so much time to kill in my life, I try to take a one hour workout and turn it into two.

Okay, I’m being a bit tongue-and-cheek. Gyms offer a lot that you can’t find other places. However, if you don’t have time to kill, can’t make it to the gym, or want to avoid paying membership fees, you can get the same — or better — workout by replicating some common exercises at home. Read below to find out how you can substitute some simple body weight exercises for many of the lifts and routines you perform in the gym.

Cardio

This is an easy one. Instead of the exercise bike, you can ride a real bike (gasp!). Or you can go for a jog instead of using a treadmill. The one thing you’ll likely want is some biofeedback, however. I find it motivating to be able to see the distance I’ve covered, my heart rate, and even my power output when working out. You can find a variety of toys that provide this data, but I’ve always really liked Garmin’s products. They’re a bit pricey, but there’s no substitute for a really good GPS system. If you have a smartphone, you can also find a number of apps that will provide this data for you as well.

Resistance Training Exercises

Bench Press

Pushups. These are almost identical to the bench press in both muscles used and plane of motion. When you perform a pushup, you’re supporting about 50 to 70 percent of your body weight. If you weigh 200 lbs., a pushup is the equivalent of benching about 100 to 140 lbs. You can increase the weight of this exercise by wearing a backpack loaded with books. You’ll probably never be able to perfectly replicate the bench if you can lift more than 300 lbs. or so, but you can come close.

Rows

Body pulls. Just like the bench, body pulls are almost identical to rows in the muscles they recruit. However, body pulls work muscles in a different plane of motion. Unless you’re a rower, you probably won’t care much, so go ahead and substitute these exercises for traditional seated and one-arm rows.

You’ll need to find a table or bench about three feet off the ground. Lie on your back and grab the edge of the table or bench. Keeping your body erect, pull yourself up to the top until your arms are completely flexed, then return to the starting position. Similar to the bench, you’re supporting about half your body weight with this exercise, and you can increase the load by wearing a weighted backpack.

Leg Press

Body weight squats. Most people can lift a lot more with their legs than they can with their upper body, so it will be somewhat difficult to load this exercise to replicate what you can do in a gym. To get an effect from this exercise, you’ll want to find a way to squat at least your own body weight (and preferably 1.5 times your body weight). A squat supports about half your body weight, and you can wear a weighted backpack to increase the load. If you weigh 200 lbs., however, you’ll need the pack to weigh at least 100 lbs. to get the same effect as you would with a leg press machine.

Perform a body weight squat by starting with your feet just wider than shoulder width apart. Keeping your back straight, bend at the hips and waist until your thighs are about parallel to the ground. Extend your hips and knees to return to the starting position.

Plyometrics

This is another easy one. Plyometrics are the classic body weight exercise and you can do them just about anywhere. This exercise modality, which capitalizes on the body’s natural stretch-shortening cycle, is highly effective for increasing explosive power. Research is continuing to reveal the effects of these exercises in a variety of sports, and this form of exercise is also a really fun way to burn calories and lose weight.

Plyometrics include workouts such as repeated jumps in one place, multiple forward leaps in straight or diagonal patterns, clap pushups, box jumps and depth jumps. You don’t need any fancy equipment to perform these, and if you’re looking for a fun way to mix up your workout program, I highly recommend them. Aim to perform four to six of these exercises per workout, with about 100 contacts (repetitions) per session.

Olympic Lifts

If you’re an athlete, or are just really into performing more hardcore lifts, Olympic lifts (i.e., snatches and cleans) are for you. These highly complex maneuvers help increase power, and require a great deal of flexibility and coordination. To move the weight you need to compete in major sports, you simply cannot replicate these without being in a gym. But if you’re looking for a fun way to increase power, as well as muscle coordination and speed, consider trying them.

Deadlifts

Though not an actual Olympic lift itself, the deadlift provides the foundation for all Olympic lifts. Start with these, and instead of using a weighted bar, you can easily perform dumbbell deadlifts using paint cans or buckets. Place them on the ground in front of you, with each handle about four to six inches wider than your shoulders. Perform the deadlift as normal, bending at the waist and squatting with the lower body to grasp the handles. Extend your knees and hips fully and then extend your back until it is erect to complete the lift.

Snatches

Because you don’t need much weight to achieve maximum power outputs in Olympic lifts, replicating these maneuvers is simply a matter of finding a convenient weight to grab. Again, paint cans or buckets will do the trick. Perform a snatch in the same manner you’d start a deadlift. Because of the complexity of the movement, only use one arm at a time. Grasp the handle, and as you lift, explosively drive with the legs, hips, and gluteals until the weight is off the ground. Extend your body once the weight reaches the pelvis area. This extension will create enough force that the weight should continue to propel upwards overhead. Your arm should be an extended position overhead when the lift is completed, and your knees should flex to absorb the weight as it returns downwards.

Cleans

Just like snatches, perform these with just one arm using paint cans or a bucket. Begin in the same position you would a deadlift or snatch. Drive the legs, hips, and gluteals to get the weight off the ground. Once the weight reaches the mid-thigh, extend the body, which will propel the weight upwards. As the weight is moving upwards, lower yourself underneath the weight and flip your wrists so your arms are about parallel to the ground. The weight should be resting against the clavicle when the lift is completed, and your knees should be slightly flexed to absorb the weight as it returns to the ground.

Functional Strength Training Exercises for the Core

Functional training is simply an exercise philosophy that seeks to replicate real-life movements that you can use in your daily activities. For a female firefighter, functional training might be running stairs, dead lifts to mimic picking up an injured victim, or pull ups, chin ups and muscle ups to replicate climbing ladders or pulling herself over a window sill. Functional training is in direct opposition to traditional weight-training, generally thought to be performing exercises on machines that isolate individual muscles. Seldom does real-life activity require work from just one small muscle group, however. Muscle groups are designed to work in a synchronous fashion, and functional training aims to capture this as much as possible.

Core training is actually one of the most misused terms in the fitness industry. When most people think of “core,” they think of abs, and maybe the lower back. Core is a sports term that actually refers to the primary muscles involved in a particular sport movement. For example, an Olympic sprinter’s core muscles would be primarily the quadriceps, hamstrings and gastrocnemius. As a graduate student, I interned with the University of Portland as a strength and conditioning assistant where I was lucky enough to work with their National Championship women’s soccer team. I noticed that I never once saw this team performing traditional ab exercises, such as crunches, sit ups, or any other exercise that isolated the abs. When I asked the head strength and conditioning coach about this, he said he felt ab exercises were overrated, and that by performing more advanced lifts correctly, you’re indirectly working out the abs anyways. As with all functional training, the abs are designed to work in unison with other muscle groups — helping to connect the upper and lower body — and it makes no sense to train them in isolation.

Therefore, to develop “core” muscles in a functional way, you don’t need to perform classic ab exercises. Instead, focus on these more total-body exercises that will help you perform your daily activities with more ease and efficiency, and with less fatigue and risk of injury.

Squats

It seems counter-intuitive, but squats can help you build your ab and lower back muscles. By tucking in your abs, arching your lower back and maintaining good posture throughout the exercise, you will promote stability and support in the spine. Contract your abs, place your hands behind your head to open up your chest and promote better posture and squat down to parallel every repetition.

Pushups

Once again, it seems counterintuitive, but keeping your abs contracted and tight, your back slightly arched and your back straight during a pushup will develop abdominal strength. Focus on performing pushups correctly, with your chest nearly touching the ground, your body as flat as a table and fully extending your arms and you’ll help promote core strength.

Plank

Perhaps no other exercise is more effective for developing the real-life postural support you need in your daily life than the plank. Perform the classic plank by resting on your elbows, with your body off the ground and in a straight line, and maintaining balance on the tips off your toes. Hold this position for at least 30 seconds, and up to several minutes. Variations of the plank include side plank, straight-armed plank and one-handed plank.

Overhead Press

Any resistance training exercise that requires lifting weight over your head places an incredible demand on the lower back. Sufficient strength in the abs can help you maintain posture and protect the spine. Keep your stomach tight and lower back arched while lifting weight directly over your head to develop the functional strength you need in your abs. Start with just light weight, place your feet shoulder-width apart, or slightly wider, and maintain a very straight, rigid posture.

Specific Ab Exercises

For those women who feel they must perform at least one or two specific ab exercises to get a six-pack, here are two of the best. The key with these specific ab exercises, however, is repetitions. Specific ab exercises do not increase strength much, but can help you build endurance. Always perform as many repetitions as you can (a minimum of 12 to 15 repetitions).

Crunches

No surprise here. This tried and true exercise will ultimately help you develop ripped abs. Place your hands across your chest, not behind your head (it’s not a neck exercise). Go up just far enough until you feel your abs contract and then slowly let yourself back down.

Russian Twists

I once had a client tell me she would not do any exercise with the word “Russian” in the title. These actually aren’t that bad, and will target the obliques, those long muscles on either size of the rectus abdominus. Sit on the back of your buttocks, keep your feet off the ground (crossing them helps), place your hands together and touch the ground on either side of your body as fast as you can for as many repetitions as possible.

photostock / FreeDigitalPhotos.net

The next time you’re exercising, take some time to notice what your mind is doing. What are you thinking about, if anything? Are you focusing on the activity at hand, or are you lost in the sounds of your iPod? Are you aware of the sensations in your body, or are you intently focused on a newscast on one of the monitors above the treadmill? What you are focusing on during exercise can make a difference in what you get out of your workout. Some elite athletes spend hours each week practicing attentional skills so they can focus on the right activities at the right time, as well as refocus when they become distracted. You don’t need to spend that much time practicing these skills, but knowing some basics and becoming aware of what attentional styles bring forth your best effort can help you achieve better workout results.

What is Attention?

Attention is one of five mental skills, or mental attributes sport psychologists believe have a direct influence on exercise performance (the other four are motivation, self-confidence, energy management and stress management). Attention is an incredibly sophisticated process with neurological, behavioral and environmental influences. However, attention can be summarized as merely a process by which an exerciser directs her senses at one particular object or thought, at the expense of a seemingly endless number of others.

How Attention Works

While attention is complex, it essentially has four dimensions. When exercising, your can either focus internally, such as on the sensation in your left leg, or externally, such as a point in the distance you are running toward. Similarly, you can either maintain a broad focus, attempting to take in several stimuli at once, or a narrow one, selecting one or two relevant stimuli.

The Best Strategy

Bill Longshaw / FreeDigitalPhotos.net

Attention is individual and one pattern of attention may work for one person and not for another. Research has demonstrated that elite athletes tend to perform better when they have an internal focus and when their attention is narrow. For example, an elite distance runner is so in tune with her body that she prefers to maintain an internal focus on her bodily sensations, even when they are painful, in order to adjust her pace during a race. Common exercisers, on the other hand, tend to perform better when they maintain an external focus — usually on a distracting device such as an iPod or TV show, to take their mind away from the painful sensations of exercise.

The ideal attentional strategy becomes even more complex when considering the type of activity being performed. Tasks that require fine motor skills, such as golf, are generally better-performed when the athlete maintains a narrow, internal focus. Activities that require high-intensity bursts of strength, such as Olympic weightlifting, are generally best-accomplished when the athlete maintains a broad, external focus.

A Quick Drill

Andy Newson / FreeDigitalPhotos.net

Practice your ability to shift from one attentional style to another with a quick drill. Close your eyes, and focus on your breathing. Don’t try to control your breath, but notice each inhale and exhale. Maintain focus on your breath for 10 seconds. This is an internal focus. Now let your attention gradually draw away to whatever sounds you hear in the room. Maintain focus on these sounds for 10 seconds. This is an external focus. Now, open your eyes and look at the nearest wall. Try to get a picture of the whole wall, without singling out any particular item. Maintain this focus for 10 seconds. Then let your attention draw in to one particular item that catches your attention. Focus intently on this item, noticing each small detail, and maintain this focus for 10 seconds. Master refocusing your attention from one style to the next by practicing this drill several times a day.

Next time you are exercising, especially when the activity is particularly straining, take a moment to reflect on where your mind tends to go. The average exerciser will tend to perform the best when distracting herself from the activity at hand with a broad external focus, while more advanced exercisers will generally achieve their best workouts when maintaining a narrow, internal focus and keeping in tune with their bodies. If your mind is attending to something that is hurting your performance, like a negative thought (a narrow, internal focus), practice changing your attention.

Of course, music is a great distraction and motivator for almost all levels of exerciser. Check out this excellent article on how to best incorporate music into your workout program.

Ever walked into the cardio room at your gym and instantly felt overwhelmed by the various types of machines strewn throughout it? Whether you are just starting out at the gym or have been a long time member, chances are there’s a cardio machine you haven’t tried. Here’s the lowdown on the physical benefits each machine provides so that you can decide which one you need to incorporate into your workout routine.

Elliptical

This cross training machine stimulates the motions of walking or running by utilizing smooth controlled motion that does not put undue pressure on joints and bones. The popularity of this machine is largely due to its ability to simultaneously exercise several muscle groups and provide a non-impact workout that works both the upper and lower body. For instance, most elliptical machines have handrails that the user pulls and pushes continuously which works the upper-body muscles including deltoids, triceps, biceps, and pectorillis major. The lower body is exercised through continuous forward or reverse strides that engage the gluteus maximus, quadriceps, hamstrings, as well as muscles in the shins and calves. Abdominal and back muscles are also engaged as the user works to stabilize their body on the machine. The elliptical is an ideal cardio machine for anyone looking for an all-in-one workout that has calorie burning benefits similar to that of running, but without the risk of injuries due to repetitive impact.

Treadmill

This machine has a moving platform that allows users to walk or run without having to step one foot on a track or sidewalk. Constantly running on hard surfaces like concrete or asphalt is hard on bones and joints, and puts athletes at risk of developing painful injuries like shin splints, stress fractures, and torn ligaments. Treadmills provide runners and walkers safer surfaces to get moving on, ones with better shock absorption that reduces the amount of stress on feet, knees and the lower back. As the cushioning and smooth surface of a treadmill makes workouts a little easier, users are also able to focus more on proper technique and form during workouts. Individuals, who want a calorie blasting way to work their whole body and improve strength and endurance, should hit up this machine. The treadmill is also your best bet if you want a cardio routine that works your lower body muscles, specifically the quadriceps, hamstrings, calves, and gluteal muscles.

Stationary Bike

This is one bike that isn’t going anywhere, no matter how hard you petal, but it can help get you to a stronger, leaner you. While it might not have wheels, it is equipped with a saddle, pedals, and handlebars that can give you a workout similar to that of a cyclist. This low-impact cardio machine involves an easy range of movement that does not put too much stress on joints. As the forward pedaling motion directs resistance to the legs, using the stationary bike is a great way to strengthen muscles such as the quadriceps, hamstrings and calves. And even though you are sitting, stationary bikes are great for your midsection as maintaining the correct posture engages the back muscles as well as the core muscles in the abdomen and oblique. If you’re looking for a machine that will help you build endurance and develop long lean muscle, take a seat next time you’re at the gym. The stationary bike is also safe if you are suffering from osteoporosis or back injuries, as it decreases pressure on more sensitive bones, helps joints stay flexible, and strengthens muscles that support joints.

Stair Stepper

Anyone who has ever climbed a few flights of stairs knows from the burning sensation in their legs that they just got a pretty good workout. Which is why it is no surprise that there is a cardio machine that simulates this very action. The stair stepper gives your lower body a great workout as it engages a large group of muscles like the quadriceps, hamstrings, gluteal muscles, hip flexors, and calves. This machine is also an ideal way to get your heart rate up while increasing your stamina and strength. While this machine doesn’t necessarily provide a full body workout if you are looking for a low impact way to tone and shape your leg muscles, 15 minutes climbing stairs can do wonders.

Rowing

Want to get the same workout as a rowing athlete without ever having to get near a body of water? A rower machine uses resistance to simulate the same movements of rowing, allowing the user to move back and forth by pulling on a handle. It is one of the most comprehensive cardio machines as it engages all of the body’s major muscle groups. Rowing works out almost all of the back muscles to some degree, but mainly the rhomboids, between the shoulder blades, and the latissimus dors in the middle of the back. The pulling motion works arm muscles particularly the biceps, triceps and forearms, while the repetitive motion of bending and extending the knees works out the quadriceps and gluteal muscles. Rowing also engages the core muscles in the upper and lower abdominal, obliques, and the lower back. With all of these muscles groups working together, it is no surprise that the rowing machine helps users develop overall muscle strength, while burning a significant amount of calories.

Final Tips

Remember, cardio exercise is one of the best things you can do for yourself in order to stay healthy and fit, as it helps to increase your lung capacity and decrease your risk of cardiovascular disease. The Center for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity cardio each week, as well as participate in muscle-strengthening activities on two or more days of the week. With their timers, programmed workouts, and incline and resistance controls, cardio machines are a convenient way to make sure you your heart pumping on a regular basis. With the variety of cardio machines in gyms everywhere, you have no excuses when it comes to finding the perfect one to fit your personal preferences, so let us know which ones work for you.

Aerobic Exercise (Cardio)

Cardiovascular exercise is necessary to build endurance.  Without it, forget trying to spend an entire day charging the mountain.  Regular aerobic exercise improves efficiency of the cardiovascular system by improving oxygen transport and absorption.  Improve your efficiency and you will be able to tolerate a longer, more aggressive day on the mountain.

Running – improves endurance and strengthens legs.

Elliptical – improve endurance with less load through the legs.

Rowing – improve leg endurance through a pressing motion.

Strength Training

Strength training is anything that uses resistance in order to improve the musculoskeletal system.  This may include the use of resistance bands, free weights, or the weight of your own body.  Resistance exercise can occur numerous ways, but the ultimate goal is the same: improve the body’s ability to mange force.  Winter sports such as snowboarding and skiing require strength to negotiate uneven terrain and act as a shock absorber.  Boost your strength and expect to be able to handle more difficult terrain.

Squat – targets multiple muscles of the legs.

Deadlift – another great compound lift for leg and back strength.

Walking Lunge – improves strength and stability

Agility

Agility refers to the ability to change your body position with speed and accuracy.  It is a coordination of strength, flexibility, balance, and speed.  Improved agility means a greater ability to handle terrain that is unpredictable.  You will also be able to hit bigger features while maintaining control and be better able to tackle technical terrain at higher speeds.

Hurdle Hops – Forward/backward or side-to-side improves turning ability.

Max Jumps – Jump as high as you can over and over for 60 seconds.

Lateral Bounding with Cones – improves lateral power and targeting ability

Balance

Balance is a must if you want to stay upright.  Superior balance requires the integration of proprioception and vision in order to maintain your center of gravity.  Enhanced balance means you will able to handle those unpredictable moments while maintaining control.  If you spend anytime in the park, optimal balance is a must.

Balance Board – improves balance directly applicable to the slopes.

Single Leg Balance – grab something soft and balance on it for 90 seconds.

Single Leg Squat – improve dynamic balance by moving while balancing.

Flexibility

Flexibility is often overlooked and neglected, but required in order to perform at your best.  Muscles are weak in a shortened or lengthened state.  If you have limited flexibility, your muscles cannot do the job they were designed to do.  A lack of flexibility is also a setup for serious injury.  A few stretches per day can keep you moving and keep you injury free.

Muscle – Stretch your quadriceps, hamstrings, calves, low back, and glutes.

Joint – move your spine and legs to lubricate joints and ease movement.

Commit!

Put in three days per week of exercises from the above categories and you’re sure to have a better season on the mountain.  See you on the slopes.

PROS

• Low impact – The elliptical puts less stress on the joints of the ankle, knee, and spine.  It is therefore appropriate for people with pain and people who are sensitive to impact activities.
• Increased upper body muscle activation – The elliptical is a whole-body workout.  It encourages simultaneous resistive movements of the upper and lower extremities, which means more muscles are working.  A recent study (Sozen H, 2010) demonstrated that muscle activation of the biceps, triceps, pecs, and trapezius were all greater in people using an elliptical than in people using a treadmill (makes sense).  People working out on an elliptical need to involve both upper and lower extremities to get the best results.
• Cardiovascular endurance and weight loss - The elliptical is an appropriate mode of exercise for improving cardiovascular endurance and burning calories.
• Rehabilitation – The elliptical is appropriate earlier in many rehabilitation protocols than an impact activity such as running or agility exercises.

CONS

• Low impact - I know, we said this was a “pro”.  However, impact activities are a stimulus for bonegrowth and increasing bone density.  This is important as a means of preventing osteoporosis.  There is a place for the “impact” in an exercise program, assuming that pain is not limiting the activity.
• Not sport-specific - Unless you are a cross-country skier, there is little carry-over from using the treadmill at the gym and playing soccer, basketball, or many other sports.  Training has a huge bearing on how you perform.
• Decreased lower body muscle activation - The same study I mentioned above also found increased activation of the gastrocnemius (calf) and gluteus maximus while running on the treadmill vs. using the elliptical.  However, the elliptical did show increased activation of the rectus femoris (one of 4 “quad” muscles).  The elliptical places more of an emphasis on hip flexion compared to running, which emphasizes hip extension.
• Rigid – The elliptical removes some of the degrees of freedom of movement that running and other activities allow.  This can limit compensations and assist in cases of poor stabilization; but improving stabilization and moving without compensations should be addressed through other means if not through this mode of exercise.

Often times it comes down to this: What machine will provide a better workout, and what machine will help burn more calories?  Another study (Brown et al, 2010) showed when subjects exercised at the same rating of perceived exertion on a treadmill and an elliptical, oxygen consumption and energy expenditure were roughly equal, although heart rate was higher for those people using the elliptical.   This means that if you are working out at the same intensity on a treadmill and on an elliptical, you will be burning about the same number of calories.  Burning calories and getting a good workout is more about the intensity with which you exercise compared to what equipment you use.

The elliptical is an acceptable alternative to a treadmill.  It just depends on your goals of training.