Hello friend welcome to the all inclusive lifestyle show where we help you cultivate
energy restore balance and keep the weight off.
I'm your host Kris J Simpson.
Now have you ever wondered what cardio machines you should be choosing what machines are more
effective.
How can you get more done with less time on what cardio machine should you be using more
consistently.
I wondered that too.
I'm going to go through the top three.
The treadmill the spinner and the elliptical and let you know which one you should be spending
more time in.
Which one is going to give you more pay back in pounds.
For your time spent on it.
So let's talk about the mechanics of the spinning bike.
Although it is a really simple bike the setup is really important and it starts with the
seat and there's two adjustments that you can make with the seat.
And it's all about the body position and what I mean by that is that you don't want to be
reaching for these bars.
OK they should really come to you in a in a natural way.
You don't want to reach them because that's going to cause lower back pain.
And you also want to make sure that on the downward stroke that your knees are not out
lockout.
We want full range of motion but we don't want the lockout.
OK so that is how you can adjust the seat and it's going to be with this back adjustment.
We're going to be setting ourselves up with the handlebars in a comfortable position not
overreaching.
And second is the height adjustment is down over here.
Up and Down.
Now the next piece of adjustment is going to be the actual handlebars and with the handlebars.
If you're an advanced spinner you might want them down low and Down Low is a more aggressive
riding position and built for more advanced riders.
Now if you're a beginner you want to make sure that the handlebars are high enough so
that you're not bent over in that aggressive stance because sometimes that's hard on your
lower back especially if you're riding for a long time.
And the third most important piece is this button over here.
This is of resistance and really simple you know turn it clockwise here and you've got
more resistance and counterclockwise less resistance.
And that's an important variation because that controls the intensity of the ride.
The last and final piece would be the pedals here.
And as you can see there's toe clips and those are really interesting and again in Rider
inspired here that the bikes that you see on the roads they have those toe clips and
the whole idea is to strap yourself in to the pedal so that not only do you get force
on the down cycle but also on the up cycle as well.
So some downforce some up force you get double the force and you can get a lot more of your
spinning experience.
Now these things you would have to adjust yourself unless you're in a spinning class
spinning classes.
I would advise that you've got the energy of the group you've got the commitment code
accountability of the group.
It's a much better experience but if you want to do this independently and not in a group
which is what I do then I'm going to show three different riding styles that you can
play with to add some variation to your ride.
Very important before you get started.
It's a safety precaution.
Always make sure that the resistance is on full and when you finished the ride put it
back on full.
This is a really heavy flywheel and you only make that mistake once because these pedals.
OK.
When you get in and if one pedal is in before the other then what could happen is it's going
to hit your shin and it's going to be really hurtful.
So don't get yourself in that scenario.
Three writing positions.
OK this is just the relaxed riding position.
So my hands are basically on the upper bar here.
It's not an aggressive riding stance and I'm just taking my time with it.
I've got you know moderate resistance or moderate intensity.
Now I can change that intensity intensity and ramp it up a little bit.
And if I do that then maybe I want to get into a more aggressive riding style which
will allow me to push through.
And there's one more riding position I want to show you.
And that would be standing off.
Of the seat.
And this is one of my favorite actually.
I get a full extension in my leg.
And a real big burn which I love.
Ok time to put the elliptical under the microscope.
Now.
The elliptical is an interesting machine.
In that it's gotten an elliptical kind of motion to it and it's sort of.
Something between a step.
And climbing stairs and a walk all put together.
So it's really unique in design and it doesn't have any impact.
Like for example a treadmill or any type of outdoor running would have so it was perfect
for people who are trying to protect their joints.
And the other cool thing about ellipticals most of them have the ability to increase
the incline just like a treadmill.
You can do that with the ellipticals these days as well which is kind of cool.
So I'm doing that right now.
It's called a cross ramp so you should see that there's more range of motion in my legs
my knees are coming closer to my chest now.
Why would we want that.
Because we want our whole leg activated all the muscles within the leg or glutes our hamstrings
our quadriceps.
We want them all firing.
Want them all engaged because more muscle engagement means that we're going to get stronger
and fitter and we'll have a chance to burn more calories as well.
The other thing with ellipticals is you can use the arms.
I don't really like to use the arms.
I've been hit by one of these arms once before.
Maybe that's why I'm not sure but they are kind of neat.
The fact that you can actually get some upper body.
I think.
The arms are along for the ride.
They're really not doing much.
There's not much resistance there's not much pushing and pulling although it might look
like it but it is great to have the upper body engaged as well along with the lower
body which is really commonly where the muscles are going to be when you're doing your cardio.
It's always going to be lower body.
So that's what I like about the elliptical.
What I don't like is if we end up doing too much of it it is hard on your hips so that
elliptical kind of motion and or on a repetitive basis.
There's a lot of wear and tear in the hips and my hips start to hurt if I do too much
of that.
But overall it's a great machine.
What I like about the treadmill is that it's really simple.
It's going to ask you to do something as long as you know you've got two legs and you're
healthy you're going to be able to do it's called walking.
There's not too much to it.
Now some things that I don't like about the treadmill although it's asking us to do something
that's natural which is walking.
It's a very unnatural surface and they do their best to make it as natural as possible.
But you know when ever are you walking on a surface that is moving had the same type
and less you've had.
Too much to drink and it feels like the ground is moving is probably the only time you'll
ever experience that.
So because of that it does cause some problems within the body.
And that's why I limit my time on the treadmill after years and years of bodybuilding I don't
have the greatest knees in the world.
So I find Believe it or not even though the surface has lots of cushion to it it's got
good shock absorption to it.
I just don't feel right or my knees don't feel right being on a surface that is moving.
There For Me To actually go outside on a more natural surface and my knees don't bother
me.
Under those conditions you can also.
Play with the variables here.
I can raise the incline you know all the way up to some or 10 percent or 15 percent degree
of angle and of course that makes it more challenging.
The problem I have with that though.
Is my shins don't like it kiss the top of my leg basically from my ankle all the way
to my knees at the shin the shin bone and shin splints.
If you've ever had those they're they're ugly that essentially what it is is the the shin
muscle separating from the bone.
And a lot of inflammation a lot of pain takes a long time to recover.
And I find that any type of walking or running on an incline for an extended amount of time
that's when my shin splints happened to cats when they occur.
There's really no other way to increase the intensity of a treadmill other than getting
into a run.
And if you're not comfortable with running then you have to rely on the incline.
These are.
The three giants in the cardio area of the gym.
And here's the answer to the question Which one should you invest your time in should
it be the elliptical the spinner or the treadmill.
And the answer is all three.
And this is why.
Because they've all got great advantages and perhaps some disadvantages.
But when you put them together into one cardio circuit you end up getting all the good and
very very little of the bad because the the bad usually only occurs when you do too much
of it.
And I already think we do way too much cardio as it is I think when it comes to cardio It's
great to be used as a warm up.
It warms the body it increases the circulation it prepares us for what we can do next.
Well we can do next is perhaps the weight training or maybe it's the group class it's
it's the more strenuous the more intense type of decide that we can prepare for and cardio
does a fantastic job.
But too many people rely on cardio to be the be all and end all to get all of the results
of their weight loss results and fitness results.
And it's just not meant for that.
And the other thing is if you're putting all your eggs into that basket in spending all
your time in this area what ends up happening is the overuse injuries are inevitable.
They're going to happen.
They've happened with me and they're going to happen to your knees are good have and
your hips are going to happen to your lower back.
So when you combine in a circuit different cardio machines whatever your preference is
and limit the time but don't limit the total time that you're in the cardio area.
You get the best of all worlds and you avoid all of those overuse injuries.
I see too many people getting really fond of the treadmill for example and perhaps that's
because it's easy perhaps because they're holding onto the handlebars and they're decreasing
You know the amount of just natural gravity resists because they've got their hands here
on the handles.
And it's that repetitive motion especially when you know there's an incline involved
for example that's bound to have our bodies break down eventually we're just not meant
to do something so simple and movement so continuously we need to have diversity in
our movement.
We've got to be doing different things.
That's how our body biology was created.
It was created for diversity for doing different things not the same thing over and over and
over and over again.
So combining things I would do it like this and this is exactly what I do.
First of all I use cardio for the Juanma and I don't base my whole workout on it.
I don't put all my eggs in that basket that one basket.
And the second thing is I split it up.
And I do that for two reasons.
The first one you already know I've told you that overuse injuries are inevitable if we
continue just doing the same exercise for long durations with lots of frequency you
know three four or five six days per week.
But I'm also doing it for this thing up here because this thing up here that gets me in
here what I mean by that is I need motivation.
I'm a human being.
And you know my body wants diversity but so does my mind.
I'm biologically wired up for that.
To have diversity so I want to switch it up and I want to do maybe 10 minutes on the treadmill
10 minutes on the spinner 10 minutes on the elliptical.
For me I choose 20 minutes 20 minutes is the sweet spot for me.
I don't want to do any more.
And I wouldn't suggest you do any more than 30 minutes.
You know after that all of the results that you're getting from that cardio machine are
evaporated they're gone.
Right.
And if you're doing cardio for weight loss then I want you to reconsider that as well
because there's enough studies out there that show that cardio is great for the initial
10 pounds and then after that it's going to require you to do something else.
You're going to get into a plateau and you're not going to see any more weight loss so you
definitely want to explore with different activities.
You know whatever it is recreation sports if it's group classes if it's typical fitness
training with weight training whatever it is you're going to have to mix it up eventually
because otherwise not only are you going to get mentally bored you're also going to get
body bored.
Your body gets bored.
It looks like this.
It's that plateau that you don't want to get yourself into because your body is adapted
to this real relatively low intensity simplistic type of exercise that doesn't require a lot.
So there you have it there.
All your friends they can stay in your circle the elliptical the spinner of the treadmill.
Please do it as a warm up or K or cool down but don't base it as your whole workout and
make sure you mix it up.
It's good for your brain it's good for your body and just means that you'll continue to
inspire to aspire.
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