Treadmill, cross-trainer or rowing machine? Choosing your gym cardio

The cardio zone is usually the first place people go when they start training - and one that even experienced members keep coming back to. The treadmill, the cross-trainer and the rowing machine stand side by side, but each one works your body in a different way. Here’s how they differ and how to choose the right equipment for your goal.

Why cardio belongs in your plan

Cardio training is moderate-intensity exercise that you keep up for a longer time. It does several jobs in a training plan:

• warm-up - a few minutes of easy movement raises your heart rate and gets your body ready for strength exercises,
• fitness - regular cardio helps build endurance, which makes longer efforts easier to handle,
• a complement to strength training - an easy cardio session on a day without weights adds extra movement to your week and works as active rest.

There’s no single best machine. The best one is the one you can use regularly, with good technique and without discomfort.

Treadmill

The treadmill is the most intuitive, because it recreates a movement you know from everyday life. You can train on it in three ways:

• walking - a good start for beginners and people returning after a break, and a good warm-up,
• uphill walking - once you set an incline, even a gentle pace becomes demanding, while the movement stays simple,
• running - for people who run or want to start, with a precisely set speed.

The treadmill suits you if you like simple movement, are preparing to run outdoors or want to control your pace easily. Start at a slow speed and only increase it once you’ve warmed up. When walking uphill, try not to hold the handrails - leaning on them takes work away from your legs.

Running has a flight phase, so your joints absorb an impact with every step. If you’re just starting out, begin with walking and gradually make your sessions longer.

Cross-trainer

On a cross-trainer your feet stay on the foot platforms the whole time, and your legs move along an oval path. There’s no flight or landing phase, so the movement is smooth and your joints are under less load than when running.

The moving handles also work your arms and upper body. On many cross-trainers you can also pedal backwards, which changes how your leg muscles work.

The cross-trainer is a good choice for people who want to take the load off their joints, are getting back into exercise after a break or simply don’t like running. Keep your body upright: don’t put all your weight on the handles and don’t hunch over the console.

Rowing machine

The rowing machine, or rower, works almost your whole body: legs, glutes, back muscles, arms and abs. You work sitting down and without impact, but technique matters more here than on the treadmill or cross-trainer.

Every stroke follows the same order:

1. legs - you push off the footplates, with your back straight and your arms still extended,
2. body - when your legs are almost straight, you lean your upper body back slightly,
3. arms - finally, you pull the handle to your lower chest, keeping your elbows close to your body.

On the way back, you reverse the order: arms, body, legs.

The rower suits you if you want to work your whole body in one exercise or are looking for cardio without the impact of running.

Which machine should you choose?

• treadmill - if you want a simple, natural movement or are preparing to run,
• cross-trainer - if you want to take the load off your joints and work your arms too,
• rowing machine - if you want to work your whole body and have time to learn the technique,
• not sure - try all three, a few minutes on each, and pick the one you most enjoy training on.

How to combine cardio with strength training

The order depends on what matters most to you:

• before strength training - a short, easy warm-up; don’t tire yourself out so much that you have no energy left for lifting,
• after strength training - a longer cardio session at a moderate pace if you want to extend your workout,
• separately - if fitness is your main priority, plan cardio as a separate session, for example on a day without strength training.

You can also combine machines in one workout, for example a few minutes on each. Changing the movement helps you get through a longer session without getting bored. Intensity is easy to check with the talk test: during easy cardio you can speak in full sentences, during harder cardio only in single words. Start easy and increase your time and pace gradually.

If you’re only just putting together the strength part, read how selectorised machines and Hammer Strength differ.

If you have health problems, for example with your heart, joints or spine, talk to a doctor before you start cardio training.

The cardio zone at RIO TOP GYM

At RIO TOP GYM, treadmills, cross-trainers, exercise bikes and rowing machines are in the cardio zone - one of the club’s five separate zones. The equipment is in its own part of the club, so it doesn’t block the walkways between the racks. We describe all the zones on the training zones page.

With a membership you can train in the cardio zone at any time: the club is open 24/7, and outside reception hours you get in through the access gate with your club card - see how our 24/7 gym works.

Would you like someone to show you rowing technique and put together a plan that combines cardio with strength exercises? Book a personal training session. When you buy a recurring membership, your first session with a consultation is free.