Onk
1kg = 2.20 lbs
So it's cutting time before my next round of BB comps so I find myself doing cardio again. I've used them all over the years and found some work in specific situations and others work all the time...or never at all. Keep in mind I don't want to injure myself in my cardio
Treadmill:
Effective - 8/10
Function - 8/10
Available - 8/10
always available, most gyms, even small ones have at least 6 treadmills and I've seen with 30+. You get full use of your body as opposed to cycling machines and it's really easy to watch videos/songs whilst doing long sessions. Long walking incline cardio is easy on your knees and never fatigues you going into a leg day. This is my cardio machine of choice for these reasons
Stairmill:
Effective: 9/10
Function: 7/10
Available: 5/10
This may be a function of Australian gyms, but there's never more than 1 or 2 and they're ALWAYS IN USE by some PT and their protege barely using it properly. They're sure effective, it's why I want to use them. Lots of load to the hamstrings and calves, nearly as much function as the treadmill but sadly just aren't available. Try going 40 mins on this like a treadmill and you're doing it incorrectly!
Rowing machine:
Effective: 10/10
Function: 7/10
Available: 7/10
Best used (imo) in interval training, this bad boy really gets you working. You have to know what you're doing as it's really easy to injure your back if you aren't strict with form. My gyms don't have too many of these, max 4 and often none since they take up decent room. Best for HIIT so not as versatile as the treadmill in that regard. Also, they fatigue you quite well so watch out before training shoulders...and after shoulder/back days...good luck doing the rower properly!
Airdyne:
Effective: 6/10
Function: 6/10
Available: 8/10
they're available for a reason, they're a shitty version of a bike. Not the most effective and best used for resistance HIIT type training. I've been on ones with no screen so there's no place to watch videos but you can throw your phone in the drink holder for music. I just don't like them
Bike:
Effective: 8/10
Function: 6/10
Available: 7/10
Lots of gyms have them, don't take up much space, they get the job done, sure, but you only use your lower body. I don't like them for that reason, my ass goes to sleep riding for 40-60 minutes. Has less of an impact than the airdyne which is okay by me. If you're after some great legs, cycling can sure help but imo, f*ck sitting on that shitty seat for too long!
Jacobs Ladder:
Effective: 9/10
Function: 9/10
Available: 3/10
this bad boy is just not at much gyms. I go to a heap as i travel around the country and intercontinental for work, they just aren't any where I go I guess. But when you do see them, WOOHOO. Once you get past the awkward start and into a rhythm, nothing can beat it. It does take up a shitload of room and costs a fortune so no wonder they aren't too popular.
Skierg/Arm peddling:
Effective:3/10
Function: 5/10
Available: 3/10
Okay here's the worst one for sure. Peddling the machine with your arms? no thanks. Standing the whole time? no thanks. They also aren't at too many gyms for a good reason! The skierg version is more like a skiing simulator than a cardio machine. Personally I'd rather sell it for hooker money than use this machine
Arc Trainer:
Effective: 4/10
Function: 6/10
Available: 7/10
I've seen these in a lot of places and they're readily available. Some gyms love them and others don't. I don't. It isn't effective, you can get up to massive speeds whilst on tren and not get puffed...that says something. Function is alright but it never feels natural...moving on...
Cross-trainer:
Effective: 4/10
Function: 4/10
Available: 7/10
Similar to the ar trainer, some gyms love them and some don't. Again I don't like it for the same reasons as the Arc....yet this feels even less natural
Sit back/recumbent bike:
Effective: 4/10
Function: 3/10
Available: 3/10
They aren't in every gym and if they are, it's usually an old lady sitting on it idly peddling whilst reading a book or magazine. I hate this machine as it does fuck all. You sit down lazily and kick your legs almost like riding a bike but with less effort. The function is shit and it's not effective because of this. Given it isn't too many places either...despite being an easy option for old ppl says something. Also it's cheap! Yeah the word is out on this bike and thank god....
Curve Treadmill:
Effective: 8/10
Function 8/10
Available: 1/10
I've only used this once, when I was in hong kong. It was like a cool treadmill, just like the new curved tvs compared to older flat TVs. I liked it, it seemed harder and better on my ankles and the brochures say you expend 30% more effort being on it (on average) than regular treadmills. Expensive apparatus from Woodway, but I loved it. Pity I've never seen it since!
Boxing bag:
Effective: 7/10
Function: 9/10
Available: 8/10*
*As long as there aren't any classes on, boxing bags allow for great cardio sessions. Can be treated as a cardio station or solely by itself, the boxing bag packs a punch. Pun intended. It's as functional as you're going to get, despite the big padded gloves. You can throw kicks, knees, elbows and punches. Shit you can even headbutt the thing. You can wrap your legs around it and do sit ups up the bag. I find i use it on 1 min HIIT/1 min rest training towards the end of a cut....but really it's great if you need to let off steam which is hard to do with the other machines. This can be high impact compared to others, so be careful.
Treadmill:
Effective - 8/10
Function - 8/10
Available - 8/10
always available, most gyms, even small ones have at least 6 treadmills and I've seen with 30+. You get full use of your body as opposed to cycling machines and it's really easy to watch videos/songs whilst doing long sessions. Long walking incline cardio is easy on your knees and never fatigues you going into a leg day. This is my cardio machine of choice for these reasons
Stairmill:
Effective: 9/10
Function: 7/10
Available: 5/10
This may be a function of Australian gyms, but there's never more than 1 or 2 and they're ALWAYS IN USE by some PT and their protege barely using it properly. They're sure effective, it's why I want to use them. Lots of load to the hamstrings and calves, nearly as much function as the treadmill but sadly just aren't available. Try going 40 mins on this like a treadmill and you're doing it incorrectly!
Rowing machine:
Effective: 10/10
Function: 7/10
Available: 7/10
Best used (imo) in interval training, this bad boy really gets you working. You have to know what you're doing as it's really easy to injure your back if you aren't strict with form. My gyms don't have too many of these, max 4 and often none since they take up decent room. Best for HIIT so not as versatile as the treadmill in that regard. Also, they fatigue you quite well so watch out before training shoulders...and after shoulder/back days...good luck doing the rower properly!
Airdyne:
Effective: 6/10
Function: 6/10
Available: 8/10
they're available for a reason, they're a shitty version of a bike. Not the most effective and best used for resistance HIIT type training. I've been on ones with no screen so there's no place to watch videos but you can throw your phone in the drink holder for music. I just don't like them
Bike:
Effective: 8/10
Function: 6/10
Available: 7/10
Lots of gyms have them, don't take up much space, they get the job done, sure, but you only use your lower body. I don't like them for that reason, my ass goes to sleep riding for 40-60 minutes. Has less of an impact than the airdyne which is okay by me. If you're after some great legs, cycling can sure help but imo, f*ck sitting on that shitty seat for too long!
Jacobs Ladder:
Effective: 9/10
Function: 9/10
Available: 3/10
this bad boy is just not at much gyms. I go to a heap as i travel around the country and intercontinental for work, they just aren't any where I go I guess. But when you do see them, WOOHOO. Once you get past the awkward start and into a rhythm, nothing can beat it. It does take up a shitload of room and costs a fortune so no wonder they aren't too popular.
Skierg/Arm peddling:
Effective:3/10
Function: 5/10
Available: 3/10
Okay here's the worst one for sure. Peddling the machine with your arms? no thanks. Standing the whole time? no thanks. They also aren't at too many gyms for a good reason! The skierg version is more like a skiing simulator than a cardio machine. Personally I'd rather sell it for hooker money than use this machine
Arc Trainer:
Effective: 4/10
Function: 6/10
Available: 7/10
I've seen these in a lot of places and they're readily available. Some gyms love them and others don't. I don't. It isn't effective, you can get up to massive speeds whilst on tren and not get puffed...that says something. Function is alright but it never feels natural...moving on...
Cross-trainer:
Effective: 4/10
Function: 4/10
Available: 7/10
Similar to the ar trainer, some gyms love them and some don't. Again I don't like it for the same reasons as the Arc....yet this feels even less natural
Sit back/recumbent bike:
Effective: 4/10
Function: 3/10
Available: 3/10
They aren't in every gym and if they are, it's usually an old lady sitting on it idly peddling whilst reading a book or magazine. I hate this machine as it does fuck all. You sit down lazily and kick your legs almost like riding a bike but with less effort. The function is shit and it's not effective because of this. Given it isn't too many places either...despite being an easy option for old ppl says something. Also it's cheap! Yeah the word is out on this bike and thank god....
Curve Treadmill:
Effective: 8/10
Function 8/10
Available: 1/10
I've only used this once, when I was in hong kong. It was like a cool treadmill, just like the new curved tvs compared to older flat TVs. I liked it, it seemed harder and better on my ankles and the brochures say you expend 30% more effort being on it (on average) than regular treadmills. Expensive apparatus from Woodway, but I loved it. Pity I've never seen it since!
Boxing bag:
Effective: 7/10
Function: 9/10
Available: 8/10*
*As long as there aren't any classes on, boxing bags allow for great cardio sessions. Can be treated as a cardio station or solely by itself, the boxing bag packs a punch. Pun intended. It's as functional as you're going to get, despite the big padded gloves. You can throw kicks, knees, elbows and punches. Shit you can even headbutt the thing. You can wrap your legs around it and do sit ups up the bag. I find i use it on 1 min HIIT/1 min rest training towards the end of a cut....but really it's great if you need to let off steam which is hard to do with the other machines. This can be high impact compared to others, so be careful.