Combining Cardio Equipment: Creating a Balanced Exercise Routine

Regular cardiovascular exercise is essential for maintaining heart health, managing weight, boosting energy levels and improving your well-being. While any form of cardio can provide these benefits, combining different types of cardio equipment exercises in an interval training routine can supercharge your workouts. 

By using multiple machines and varying the intensity, you can target different muscle groups, prevent boredom and maximize results. In this article, we'll discuss the different types of cardio machines and explore how to create dynamic, challenging cardio exercise routines that will take your fitness to the next level.

Types of Cardio Machines

There are several options to pick from when it comes to cardio equipment. Understanding the differences between these machines can help you make informed decisions when designing your cardio workout plans. 

1. Treadmills

Treadmills are a classic choice for cardio workouts, simulating the natural movement of walking or running. They offer a wide range of speed and incline settings, depending on the make and model, allowing you to customize your workouts based on your fitness level or goals. 

Walking or running on a treadmill provides an effective cardiovascular workout while strengthening the legs, glutes and core. They are often considered the overall best cardio exercise machines because they allow for numerous exercise routines of varying intensities.

When selecting a treadmill, consider factors such as the:

• Size of the running deck
• Range of speed and incline settings
• Motor's power
• Machine's stability
• Cushioning and shock absorption
• Additional features like built-in workout programs, heart rate monitoring and connectivity options

2. Ellipticals

Elliptical machines provide a low-impact cardio workout that is gentle on the joints. Your feet remain on the pedal while your legs move in a smooth, elliptical path. This motion engages the quadriceps, hamstrings, glutes and calves while also providing a slight upper workout through the moving handlebars. 

Many ellipticals offer adjustable resistance and incline settings, allowing you to increase the intensity of your workouts. Some models even have a reverse stride option, engaging slightly different muscle groups.

3. Exercise Bikes

There are three main types of exercise bikes:

• Upright bikes: These resemble traditional outdoor bicycles, with a saddle seat and handlebars.
• Recumbent bikes: These have a reclined seat with back support and pedals positioned in front of the body.  
• Spin bikes: These are often used in group fitness classes and feature a weighted flywheel and adjustable resistance, mimicking the feel of road cycling.

Cycling on a stationary bike offers numerous health benefits, including improved cardiovascular health, increased leg strength and enhanced muscular endurance. It is a low-impact activity, and the bike has adjustable resistance levels, which is ideal if you are new to exercise or recovering from injuries.

4. Indoor Cycling Machines 

Indoor cycling machines, also known as studio cycles or spin bikes, are similar to upright bikes. However, they feature a heavier flywheel, which creates a smoother pedaling motion and a more realistic road-like feel.

These machines also have a more adjustable seat and handlebar positioning, allowing for a more customized fit. The resistance is controlled by a friction brake system, which you can adjust using a knob or lever. If you want the best cardio exercise machine for high-intensity workouts, indoor cycling machines are ideal.

5. Rowing Machines

Rowing machines, also known as ergometers or rowers, simulate the motion of rowing a boat. They have a sliding seat, footrests and a handle that are attached to a resistance mechanism, such as a flywheel or hydraulic cylinder. During the rowing motion, you push off with your legs, hinge at the hips and pull the handle toward your chest. This movement targets the quadriceps, hamstrings, glutes, core, back, shoulders and arms.

If you're looking for the best cardio exercise machine for a full-body workout, you should get a rowing machine. It provides a low-impact, full-body workout that can help improve cardiovascular endurance and muscular strength. Engaging multiple muscle groups simultaneously may also lead to a higher calorie burn than other cardio exercises.

What Is Interval Training?

Interval training is a type of training that involves alternating high-intensity exercise periods with periods of rest or lower-intensity activity. This approach to cardio improves cardiovascular fitness, helps burn calories and can enhance athletic performance.

The basic structure of an interval training session involves pushing yourself to work at a high intensity for a short period, followed by a recovery period of either complete rest or lower-intensity exercise. For example, you might sprint for 30 seconds, then walk or jog lightly for 60 seconds, and repeat this cycle for the duration of your workout. 

During the high-intensity periods, you should feel challenged and out of breath, working at 90% effort. Your recovery periods should allow you to catch your breath and prepare for the next interval. 

Benefits of Interval Training

Incorporating interval training into your cardio workout plans has many benefits, including:

• Improved cardiovascular health: Interval training challenges your heart and lungs to work harder during high-intensity periods, improving cardiovascular endurance and heart health. 
• Increased calorie burn: Due to the high-intensity nature of interval training, you can burn many calories in a short amount of time. The alternating periods of high and low intensity also keep your metabolism elevated for a longer period post-workout, leading to additional calorie burn even after your workout. 
• Time efficiency: Interval training allows you to achieve results similar to those of longer, steady-state cardio workouts in a shorter amount of time. It's an excellent option if you have a busy schedule and struggle to find time for lengthy workouts. 
• Enhanced fat loss: Interval training is particularly effective for reducing body fat. The high-intensity periods create an “afterburn” effect, where your body continues to burn calories at a higher rate for several hours after your workout.
• Increased muscle retention: Unlike steady-state cardio, which can lead to muscle loss when performed excessively, interval training routines help preserve lean muscle mass while promoting fat loss.
• Better speed and power: Interval training can improve your speed, power and athletic performance. The high-intensity periods stimulate the demands of many sports and activities, making it an effective training method for athletes and fitness enthusiasts.
• Improved mental health: Regular exercise, including interval training, has been shown to reduce stress, anxiety and symptoms of depression. Additionally, when you exercise, your body releases endorphins, which are natural mood boosters. 
• Greater confidence: As you progress in your interval training journey, you'll notice improvements in your fitness level, body composition and overall health. These positive changes can increase your confidence and self-esteem, which can positively impact other areas of your life. 
• Reduced boredom: The varied nature of interval training prevents boredom and monotony, which might make it easier to stick with a regular cardio exercise routine. The challenge of pushing yourself during the high-intensity periods can also give you extra motivation.

Designing an Interval Training Routine With Multiple Machines

Creating a well-rounded interval training routine that includes multiple cardio machines can keep your workouts engaging, challenging and effective. Here are some examples of interval training routines tailored to different fitness levels:

Beginner Friendly Routine

If you are new to working out or are returning from a break, your interval training routine should focus on gradual progression. Allow your body to adapt to the demands of interval training without overwhelming it. 

Aim to have 30 seconds of intense activity followed by 30 to 90 seconds of rest. You can start with 15 seconds of high-intensity activity, but it might be better to lower the resistance or speed to ensure you get to 30 seconds.

Example of a beginner-friendly interval training routine:

• Warm up with a five-minute brisk walk on the treadmill.
• Alternate between 30 seconds of jogging at a challenging pace and 60 to 90 seconds of walking at a comfortable pace for seven to 10 minutes.
• Move to the elliptical.
• Alternate between 30 seconds of high-intensity pedaling (increase the resistance, speed or both) and 60 to 90 seconds of low-intensity (decrease resistance, speed or both) for seven to 10 minutes.
• End with a five-minute cool down at a low resistance level on the elliptical or a slow walk on the treadmill.

Intermediate Routine

If you have a foundation of cardiovascular fitness and are looking to challenge yourself, you should try an intermediate interval training routine. At this level, you can increase the duration of your high-intensity intervals and decrease your recovery periods to create a more demanding workout.

Aim for high-intensity intervals of 30 to 90 seconds and recovery periods of 30 to 60 seconds, depending on the speed and resistance you use.

An example intermediate intermediate training routine with multiple machines:

1. Start with a warmup at a light resistance level on the exercise bike for five to seven minutes. Since your routine is more intense, it's better to warm up for longer.
2. Alternate between 30 to 60 seconds of cycling at a high resistance and fast pace and 30 seconds of cycling at a low resistance and a slower pace for 10 to 15 minutes.
3. Move to the rowing machine.
4. Alternate between 90 seconds of rowing at an increased stroke rate and power and 60 seconds of rowing at a slower, more relaxed pace for 10 to 15 minutes.
5. Cool down for five to seven minutes on the exercise bike at a relaxed pace.

Advanced Routine

If you have experience with high-intensity workouts and high-level cardiovascular fitness, you should consider an advanced interval training routine. At this level, you can push your limits with longer, high-intensity intervals. You could also opt for higher-intensity variations of your beginner or intermediate routines by increasing the resistance or speed on your chosen machines.

An example of an advanced routine that includes three cardio machine exercises:

• Start with a five-minute mobility routine to relax your joints and muscles.
• Warm up for five to 10 minutes on the spin bike at a moderate speed and low resistance level.
• Cycle for 60 to 90 seconds at a fast pace and heavy resistance.
• Stop cycling or have an active recovery cycling at a slow pace with light resistance for 30 seconds.
• Repeat for 15 to 20 minutes.
• Move to the treadmill.
• Sprint for 90 seconds at your fastest pace or a moderate pace at a high incline.
• Take a break for 30 seconds.
• Repeat for 10 to 15 minutes.
• Finish your workout with a five-minute walk.
• Stretch for five minutes to avoid tight muscles and promote better recovery.

Tips for Effective Interval Training

Cardio interval training is a fantastic way to improve your fitness and avoid boredom. However, when done improperly, it can lead to injuries and burnout. To avoid these and ensure effective training, follow these tips:

1. Prep your body: Never skip a warm up. In fact, it's better to have a longer warm up for more intense interval training sessions. Aim for a minimum of five minutes of active stretching and light cardio to raise your heart rate and prepare your body.
2. Cool down: Finish each session with a cooldown of five to 10 minutes of low-intensity, steady-state cardio and stretching to lower your heart rate gradually and promote recovery.
3. Maintain proper form: Engage your core, keep your shoulders relaxed, avoid hunching or straining and control your breathing to avoid hyperventilating. If you feel overwhelmed or are unable to hold proper form, increase your rest times, lower your speed and resistance or stop your workout. 
4. Personalize your session: High intensity is relative. Do not overextend yourself to match another person's workout. Start with shorter, high-intensity intervals if you're new to interval training. If you struggle to complete the high-intensity intervals or to recover during the low-intensity periods, adjust the durations or resistance levels on the machine.
5. Rest: Interval training is not a daily workout. At most, aim for three interval training sessions a week. If you feel like you have the energy to do more sessions a week, it's time to increase the intensity of your cardio interval training sessions, not increase the number of sessions. Allow your body to recover properly to avoid injury, burnout or muscle loss.
6. Fuel and hydrate your body: Proper nutrition ensures your body can recover and perform at its highest level. It also helps prevent injury and nutrient deficiencies. Ensure you have enough carbs, protein, healthy fat and micronutrients in every meal. Drink enough water before and after your workouts. 

Upgrade Your Cardio Routine With The Treadmill Factory

Incorporating multiple cardio machines into an interval training routine can help you burn more calories, build endurance and avoid burnout. By combining the benefits of different cardio equipment exercises, you can create a fun, challenging workout that produces amazing results.

At The Treadmill Factory, we have an extensive selection of top-quality cardio equipment for every fitness level, space and budget. Our knowledgeable sales reps are ready to help you find the perfect machines to build your ultimate interval training arsenal. There's never been a better time to invest in your health and upgrade your cardio routine.

Visit us in-store to test the equipment and get personalized recommendations, call 888-469-3031 or shop online today and start crushing your fitness goals.