Introduction
Cardiovascular exercises are an essential component of any fitness routine. The health benefits of performing cardiovascular exercises include:
Improved heart health
Lower heart rate
Increased energy levels
Improved muscle strength, tone and endurance
Better core strength
Decreased risk of chronic illnesses like heart disease
Healthy weight loss
There are many types of high intensity, moderate intensity, and low intensity exercises you can do to improve your cardiovascular health; however, higher-intensity exercises like running may lead to injuries and cause excessive strain on joints, particularly for those who have joint issues or are just starting to build up their fitness levels.
Fortunately, there are plenty of low-impact workouts that get your heart pumping and allow you to reap the benefits of a full-body cardio workout without the added risk.
Low-impact exercise machines at the gym can provide an excellent alternative to traditional aerobic exercises.
In addition, low-impact exercises are a fantastic way to enhance mobility, particularly for older adults or individuals with mobility issues.
Regular workouts using low-impact machines can help improve muscular strength and endurance, which may lead to better stability and balance.
Plus, low-impact workouts can contribute to better circulation, making it easier to perform daily activities like walking, lifting, and bending.
With equipment like the StairMaster (more generally known as stair stepper or stair climber), elliptical machine, and exercise bike, it’s possible to achieve a complete cardiovascular routine without the risk of injury.
In this article, we are going to provide guidance on developing a well-rounded cardio routine using these low-impact machines, as well as the ideal frequency, duration, and intensity levels to maximize your benefits.
Remember, it’s important to consult a physician or physical therapist before starting any fitness routine even if it is based on low-impact exercises, especially if you have existing joint or muscle issues.
Developing a Well-Rounded Low-Impact Routine
Each of the following gym machines offers unique health benefits for a comprehensive low-impact exercise workout, including building strength, burning calories, improving mobility, and more.
The stair climber is designed to simulate the action of climbing stairs. Its cardio benefit lies in its ability to elevate your heart rate and provide an effective cardiovascular workout, helping to improve your endurance and overall cardiovascular health.
The elliptical machine mimics the motion of walking or running without the high-impact stress on your joints. Its cardio benefit lies in providing a low-impact, full-body workout that can help increase your heart rate, improve cardiovascular endurance, and burn calories efficiently.
The exercise bike (aka stationary bike) is a minimal-impact machine that replicates the motion of cycling. Its cardio benefit stems from its ability to engage the leg muscles, elevate your heart rate, and provide an effective aerobic workout, helping to enhance cardiovascular health, stamina, and calorie burn.
To develop a well-rounded, low-impact exercise routine, consider including each of these machines in your workout schedule.
Beginning Fitness Routine Tips
For beginner exercisers, start by focusing on one of these pieces of equipment at a time to strengthen key muscles and prevent injury. For example, if you’re focusing on the stair climber, spend your first two weeks gradually increasing the speed and duration of your workouts.
After two weeks, move on to a different machine such as the elliptical for another two-week cycle. This cycle of alternating machines can help keep your routine fresh and interesting, as well as safe and pain-free, while also helping you to maximize the benefits of each machine.
Advanced Fitness Routine Tips
For those in great physical shape who are interested in HIIT workouts without the high impact, combine multiple machines for a circuit-style workout.
For example, you can alternate between stair climbing and cycling for a set number of minutes, allowing your heart rate to rise and fall throughout the course of the session. This type of intense workout is great for increasing your cardiovascular endurance as well as burning calories quickly.
Stair Climber / Stair Stepper Machine
Whether you refer to this machine as stair master, stair climber, stair stepper, or step mill, it’s one of the best low-impact machines for leg strength and cardio training.
A StairMaster or stair climber simulates the action of climbing stairs, which is an effective low-impact aerobic exercise using your own body weight. As you step, the machine’s revolving staircase starts to move, and it’s your job to keep pace. The speed at which the steps revolve can be adjusted to increase or decrease the intensity of your workout.
Low-impact workouts on a StairMaster strengthen your lower body muscles, including your calves, quadriceps, hamstrings, glutes, and connective tissues promoting stronger and toned legs.
Moreover, the StairMaster also engages your core muscles and hip flexors as you maintain balance and posture while climbing, providing a comprehensive, full-body workout. In terms of your mobility, this machine can help improve your agility, coordination, and balance.
Using a StairMaster to Improve Mobility
If you are over 40, your physical therapist may tell you that a StairMaster can be exceptionally beneficial in maintaining and even enhancing mobility (especially if you’re recovering from an injury). As we age, our joints can become stiffer, and our muscles may lose some of their elasticity, leading to decreased mobility and reduced range of motion.
A StairMaster regularly offers low-impact, repetitive motions that help maintain joint flexibility, essential for mobility. The stepping action encourages a full range of motion in your hip and knee joints, which can help combat age-related stiffness and maintain joint health.
Moreover, a StairMaster can substantially improve balance, a key aspect of mobility, especially as we age. When you use a stair climber, you are continually shifting your body weight from one leg to the other, which can improve stability and coordination over time.
As you keep pace with the revolving stairs, your body needs to adapt to varying positions, improving your ability to balance and respond to changes in the environment quickly.
Proper Form for a Low-Impact Workout on a StairMaster
To get the most out of a stair climbing session, focus on proper form:
Legs: Make sure you’re using your legs to push down the stairs while preventing your hips and back from bouncing up and down.
Foot Positioning: When stepping on the stairs, ensure that your whole foot is placed firmly on the step, not just your toes.
Posture: Stand upright and don’t lean on the handrails for support as this can throw off your posture and cause you to lose momentum.
Breathing: Keep your breathing slow and steady to maintain a rhythm throughout your workout.
Using proper form helps you get a low-impact, but effective, cardio workout from the StairMaster machine. When used correctly, it can be an incredibly beneficial addition to your health and fitness routine.
Elliptical Training Machine
The elliptical machine is a great low-intensity option for a full-body workout. Unlike the stair climber, the elliptical allows you to move your arms and legs in a more natural motion, while still keeping up with a steady pace.
Many people who stay active using an elliptical machine (while also incorporating a resistance training or strength training program) have experienced weight loss, enhanced range of motion, and improved health and wellness.
A low-impact workout on an elliptical machine will improve strength and increase muscular endurance in your legs, arms, and core (while also saving your kneees). Elliptical machines also improve balance and coordination since you must maintain a steady pace while using both your arms and legs to keep going.
Using an Elliptical Machine to Improve Mobility
For individuals who are unable to run due to age or accessibility issues, an elliptical machine can be an excellent alternative for improving mobility and maintaining health.
The fluid stride motion helps to strengthen the muscles in your legs and also aids in enhancing flexibility and range of motion.
The handlebars offer an upper-body workout, improving arm and shoulder mobility.
The ability to adjust the resistance and incline on an elliptical means you can gradually increase the intensity of your workouts as your mobility improves, all while maintaining a level of exercise that is comfortable and safe for you.
It’s like getting the benefits of a jog, StairMaster, and resistance workout all in one, without putting undue strain on your body.
Proper Form for a Low-Impact Workout on an Elliptical Machine
Foot Positioning: Place your feet flat on the pedals to ensure you distribute your weight evenly across your foot. This will help prevent numbness during your workout.
Posture: Stand up straight on the machine rather than leaning on the handlebars. Although it might be tempting to lean forward during intense workouts, maintaining an upright posture will ensure you engage your core and work your upper body effectively.
Grip: Hold the handlebars lightly. A tight grip can lead to strain in your wrists and arms. Alternatively, you can choose to go hands-free to challenge your balance and engage your core even more.
Stride: Aim for a smooth and flowing stride. Ensure your heels remain on the pedals throughout the stride to avoid straining your calf muscles. The stride length should mimic your natural walking or running stride.
Resistance and Incline: Start with a comfortable level of resistance and incline and increase gradually. This will help to build your strength and endurance over time without causing undue strain or pain.
Remember, the goal is not just to “do” the workout but to do it right, feeling each muscle group working together to create a fluid, efficient movement.
Exercise Bike
An exercise bike is a fantastic replacement for high-impact exercises. It can provide a low-impact cardio workout that is still high-intensity, allowing you to burn calories and build muscle without the risk of injury.
There are primarily three types of exercise bikes that cater to different workout needs and preferences.
Upright Exercise Bikes: These mimic a regular road bike and are great for a well-rounded workout. You sit upright and hold on to the handlebars in front, working your upper body while pedaling.
Recumbent Exercise Bikes: These provide a more relaxed workout experience. You sit in a laid-back reclining position with pedals in front of you, which takes the pressure off your back and joints, making it ideal for people with mobility issues.
Indoor Cycling Bikes: Also known as spin bikes (e.g. like those offered by Peloton), these are designed for high-intensity, high-calories-burned workouts. They’re similar to upright bikes but are often equipped with a heavy flywheel linked directly to the pedals, offering a more challenging ride.
Each of these bikes offers unique benefits, so the choice depends on your personal fitness goals and comfort preferences.
Tips to Get the Most Out of an Exercise Bike
Seat Position: Make sure your seat is in the correct position so that your legs can reach comfortably throughout the entire pedal stroke.
Pedal Type: Look for pedals with toe cages and straps so you can attach your feet securely to the pedals as this will increase your power output during each pedal stroke. Or, if you’re spinning, check to see if your pedals accommodate cycling shoes.
Brake System: Spinning exercise bikes come with a manual brake system, which means you control the resistance yourself by setting the lever on the console. This allows you to tailor the workout to suit your level of fitness.
Handlebars: Make sure you use the handlebars for support and balance, rather than relying solely on the pedals. This will help you reduce any strain on your back, neck, and shoulders.
Using an Exercise Bike to Improve Mobility
Exercise bikes are an excellent tool for improving mobility, particularly for those recovering from injury or experiencing issues with joint stiffness. As you pedal, you’re not just burning calories, but also increasing the range of motion in your hip, knee, and ankle joints.
Furthermore, consistent sessions on an exercise bike help to strengthen surrounding muscles, which in turn, provides extra support to your joints. Stronger muscles and increased joint mobility can lead to improved balance and coordination, making daily tasks easier.
Frequency, Duration, and Intensity Levels
The key to building an effective routine is variety and progression, which you can adjust using the following levers:
Frequency: How often you use each low-impact exercise machine.
Duration: The amount of time spent on each low-impact machine.
Intensity: The difficulty level of the low-impact workout, measured using either RPM or resistance levels.
When putting together your low-impact cardio routine, aim to increase one or more of these levers every two to three weeks in order to keep challenging your body and pushing your fitness level.
For example, the American Heart Association recommends at least 150 minutes of moderate-intensity cardiovascular exercise weekly. To achieve this recommendation, it’s ideal to aim for a minimum of 30 minutes of aerobic exercise on most days of the week.
When it comes to intensity levels, pay attention to your heart rate and aim for 50% to 80% of your maximum heart rate during the workout.
Conclusion
Low-impact exercises using machines offer an excellent option for cardiovascular training without the added stress on your joints. Incorporating a well-rounded aerobic routine with low-impact machines such as the StairMaster, elliptical machine, or exercise bike provides exceptional health benefits to your overall well-being and mobility.
With the recommended frequency, duration, and intensity levels in mind, a low-impact workout routine can be an efficient way to achieve your fitness goals and maintain mobility over time.
