The StrongFast Planet Newsletter (StrongFast Fitness)

Feature Article

Fitness Gifts Part Two

In our last issue, we looked at some gift ideas for home strength training. This time, we'll take a look at cardio training gifts. Of course, all the strength gifts can be used for cardio training as well, with the right mix of loads, sets, reps, and rest periods, but for longer sessions, other equipment is better suited.

As with the last list, this one is roughly in order of cost, from low to high. Again, prices can vary widely so there may be a lot of overlap. This is especially true with some of the items here which can have a price range of thousands of dollars. But hey, 'tis the season of miracles and stuff so maybe you can put (or get!) one under the tree. And away we go!

You. As with the last list, we start this one with just little ol' you. After all, the best known and longest-used cardio exercise in the world is running. While a good pair of shoes are usually in order, barefoot running is gaining in popularity so even shoes are no longer a necessity. (More on this in a future issue...stay tuned!) So if your house has a door, use it and go for a run. You can also stay inside and do calisthenics such as jumping jacks or burpees. Anyway, this one's not a gift, but still bears mentioning in a list of at-home cardio training equipment.
Jumprope. This one is very inexpensive, especially if you just use a length of rope or cord. But there's a reason boxers (and StrongFasters) all jump rope: it's a great way to build endurance and put a spring in your step. You will need high ceilings, or a trip outside, and this one is tough to do for long periods, especially for beginners, but it's an inexpensive, convenient, and effective way to get your heart pumping. Consider it a stocking stuffer.

Cycle. There are three main options for cycling. First, there's a bicycle you ride outside. You're probably familiar with those. Second, there's the training stand that is used indoors with a standard bicycle by raising up the rear wheel and providing resistance. This is relatively inexpensive and is a great way to keep riding your bike during the winter months. Finally, there are the indoor cycle machines that you can find in most gyms and fitness centers. These can range from quite simple contraptions to elaborate devices that include simulated virtual terrain displays and so can range from a couple hundred to several thousand dollars. They don't usually feel like a real bike, so if you want to stay in shape for riding a real bicycle, the stands are probably a better option. In general, cycles are knee-friendly which is important to some folks. (I'd rather work on the source of the knee pain than just pain avoidance, but that's another matter.) On the down side, they're limited to working the lower body only (unless you have something like an AirDyne). But they're still a popular choice for home training.

Rowing machine. For whatever reason, these are not nearly as popular as the other three machines on this list, which is a shame because it's the one I would recommend most. A good one isn't cheap, and they take up a lot of space, but they're no-impact, work both upper and lower body, and can provide the most kick-ass workout of any item on this list. (Try rowing a 2k as fast as you can and you'll see what I mean.) It's important to take the time to learn how to stroke correctly to get the most out of your rowing without injury. Most machines come with an instructional DVD and you can find plenty of information online. This one definitely gets two oars up.

Elliptical. This is a very popular machine both in gyms and at home. The biggest draw is the low impact that can make it feel better than running. But quite frankly, I don't like them. First, it's just a weird movement and I'm not sure that it translates well to anything else. But the main thing is the short range of motion. Just about everyone who uses an elliptical has a problem with sitting too much, because just about everyone has that problem. Ellipticals exasperate the problem by limiting the range of motion, particularly for hip extension. And this is also why they're so popular: because they're easy. If you just want to get your heart rate up and burn some calories (though running and rowing can burn more), ellipticals will help you do it. But you'll get significantly more hip extension and glute activation (yay!) with rowing or running. That's a good way to prevent your walking stride from shrinking to a shuffle. That's my take on the elliptical, but your mileage may vary. If you like it enough that you'll keep using it more than you would another option, then go for it. It sure beats doing nothing!

Treadmill. These have been around the longest and are probably the most popular. They're easy to use since everyone already knows how to walk or run (although not always well). Fold-up models can take up less space than ellipticals or rowers. And with a good mix of incline and speed, they can provide an excellent workout (though not as good as a rower). The biggest knock against them is that they're hard on the knees, especially running, and you really have to run at least some of the time to get the most out of them. A good treadmill will have a flexible deck that reduces impact, but the biggest thing you can do to try to reduce knee pain is run barefoot-style; that is, on the mid-foot rather than the heel. This opinion comes from a guy with a long history of knee pain. Of course, I also don't do distance running (five miles is long for me) and prefer doing sprints. In any case, this is a time-tested piece of equipment with plenty going for it. But be sure to get a good one, and that will mean spending more. So you should also be sure it won't wind up as an expensive clothes hanger.

Perhaps the biggest complaint about cardio equipment in general is that it's boring. Spending 30 minutes or more doing the same thing on a machine can indeed get dull for most people. So find something to do while you're working out. As long as you can do so safely, listen to music, read, knit, or watch TV. (Personally, I like to run to Perry Mason episodes.)

Also, all of these (except the jumprope) are tough to wrap and even tougher to get under the tree. But it's a gift to remember, so remember to use it.

Next time, we'll wrap up (get it?) this three-part series with the best of the rest.

Be seeing you.

-gary

In this issue...

What's New at StrongFast?

Feature Article

Fitness Gifts Part Two

Fitness Found Online

Recipe: Naked Roast Kabocha