How to choose the right type of cardio for your fitness goal

Cardiovascular exercise, also known as cardio, is an essential component of any well-rounded fitness routine. Not only does it help improve heart health and endurance, but it can also aid in weight loss and muscle toning. However, with so many different types of cardio activities available, it can be challenging to determine which one is best suited for your specific goals and preferences. There are several things you can consider when picking your cardio.

Table of contents:

• What to consider when picking your cardio
• How to choose the right cardio equipment
• My story

what to consider when picking your cardio

• Consider What You Want To Achieve With Cardio

What is your fitness goal you want to achieve with doing cardio? To be able to run in 5K marathon? To be able to do some intense sports without being out of breath? To lose weight? I believe there are tons of different fitness goals for everyone. Although there are so many different fitness goals, there is one thing which I can say the most important for all the fitness goals. That is “to stick with your plan for long term”. You do not have to run 1 hour everyday., You do not have to keep your heart rate high all time when doing cardio. But you have to set your goal and your cardio routine and stick to your plan for long time. For example, your goal is to lose weight. You want to do walking for 30 minutes twice a week. That is your plan and stick with it for at lease a few months.

• Consider Your Favorite Exercises

Now, how can we stick with our cardio plan? One of the most effective ways to stick to a consistent cardio routine is by choosing activities that you genuinely enjoy. If you have a favorite exercise, such as dancing, kickboxing, or playing a sport like basketball or tennis, incorporating these activities into your cardio routine will not only make it more enjoyable but also increase the likelihood of sticking with it long-term. One of the most important things is to keep doing it. It would be very hard to keep doing something if you did not like or enjoy it. 

I personally enjoy walking. Especially after I got my smart watch, it was so enjoyable to see the number of steps and achievements. I can also go for walks with my boys, and we love it!

• Consider Your Muscle Group Targets

Some of you find cardio enjoyable, and some others may not have found one yet. If you still have a hard time picking which cardio to do, it’s one of your strategies to consider the muscle groups you want to target. Different activities engage various muscles, so you can pick one that aligns with your goals. For example, if you’re looking to strengthen your lower body, activities such as running, cycling, or stair climbing would be ideal. On the other hand, if you want to focus on your upper body, rowing or swimming could be more suitable choices.

For me, for example, I prefer targeting the lower body, especially the glutes and hamstrings, for my fitness goal. I try to do more lower body engaged cardio such as walking/treadmill, elliptical, walking stairs and so on.

• Take Climate into Account

The climate in which you live can also play a role in determining the best type of cardio for you. If you reside in a region with a warm climate, outdoor activities like running or biking can be enjoyable and convenient. Conversely, if you live in an area with cold or inclement weather, indoor options such as using a treadmill, stationary bike, or elliptical machine may be more practical.

For me, even though I like swimming, it is honestly sometimes hard for me to get to the pool, especially in the winter, and sometimes I just prefer cardio, which I can do at the gym or even at home. This leads to another topic, “How to Pick the Right Cardio Equipment,” if you have to pick one at the gym or get one for your home gym.

how to choose the right cardio equipment

Choosing the right cardio equipment can make a significant difference in your workout experience and overall fitness goals. In this article, we will explore the features and advantages of five popular cardio machines: the treadmill, stationary bike, elliptical, stair master, and rowing machine.

• Treadmill

The treadmill is a classic cardio machine that simulates walking, jogging, or running indoors. It offers a variety of workout options, including incline settings and speed adjustments. Treadmills are excellent for improving cardiovascular endurance, burning calories, and strengthening lower body muscles.

Treadmill is one of the best equipment to burn your calories compared to other equipment such as elliptical because with treadmill, you have to support a whole body completely. Meaning it may has more stress on your knees. (higher-impact force involved). Hamstrings more focuses. Let’s look at its pros and cons.

Pros

1. Versatile and suitable for all fitness levels.
2. Allows for interval training and high-intensity workouts
3. Simulates real-life movements and conditions

You can of course adjust the speed and inline level for yourself, but the treadmill also has all the built-in programs you can try out, such as the “fat burning program, the “HIIT program,” the “glutes focused program,” and many more! 

I personally like to watch something when doing cardio, and the treadmill is one of the easiest one. You can watch something if you want to.

Cons

1. Can be hard on joints, especially if you have existing knee or hip issues
2. Requires space and may be noisy
3. Does not engage upper body muscles as much as other machines

If you are getting one for yourself, you have to think about the space you have. There are treadmills you can fold to save some space, so that can be your option if you have limited space. But remember that those foldable treadmills could be less stable.

• Stationary Bike

A stationary bike provides a low-impact workout that is gentle on the joints. It is an excellent choice for individuals with joint pain or those recovering from injuries. Stationary bikes come in various forms, including upright bikes and recumbent bikes.

The upright bike has you more vertical and the recumbent bike positions your body more horizontally. The benefit of the recumbent bike is that it supports your back and can be a little more comfortable than an upright. The downside is that you have to work harder to get your heart rate up on the recumbent bike. So if your goal is to burn the maximum number of calories, choose the upright bike.

Let’s look at its pros and cons.

Pros

1. Low impact and easy on the joints
2. Allows for interval training and resistance adjustments
3. Engages leg muscles and improves lower body strength

You can adjust resistance and speed for yourself. It is safer and has less risk of falling, even with more resistance and speed compared to a treadmill. You can also stop immediately if you need to, because it is under your control.

This is another good option if you want to watch something while doing it.

Cons

1. Does not engage the upper body as much as other machines
2. May not provide as intense of a workout compared to other machines
3. Less variety in terms of movement patterns

I personally prefer an upright bike over a recumbent bike because a recumbent bike can sometimes hurt my back skin by being rubbed if I do it for a long time. 

• Elliptical

An elliptical machine provides a low-impact, full-body workout. It combines the movements of running, cycling, and stair climbing. Ellipticals are known for their smooth motion and versatility in targeting different muscle groups. Let’s look at its pros and cons.

Pros

1. Low impact and gentle on the joints
2. Engages both upper and lower body muscles
3. Provides a cardiovascular workout while also toning muscles

Cons

1. May take time to get used to the motion
2. Less weight-bearing compared to running or walking
3. Some models may have limited stride length

When you go fast with elliptical, it could be hard to stop and start right away if you have not get used to the motion.

It could be hard to watch something while doing it since your body is moving up and down.

• Stair Master

The Stair Master, also known as a step machine or stepper, simulates climbing stairs. It offers a challenging workout that targets the lower body muscles, including the glutes, quadriceps, and calves. Climbing stairs is never easy and that makes your way of using the machine wrong by holding the handle (which turns out an exercise for triceps and calf with a minimum calorie expenditure). Hard to get the full range of motion. Let’s look at its pros and cons.

Pros

1. Provides a high-intensity workout for the lower body
2. Improves cardiovascular endurance and leg strength
3. Can be a great option for individuals with knee or hip issues

Cons

1. Does not engage the upper body as much as other machines
2. May not be suitable for individuals with balance or coordination issues.
3. Limited variety in terms of movement patterns

This is another one where you may find it hard to watch something while doing it since your body is moving up and down.

• Rowing Machine

A rowing machine offers a full-body workout that engages both the upper and lower body muscles. It simulates the motion of rowing a boat and provides a challenging cardiovascular workout. Let’s look at its pros and cons.

Pros

1. Engages upper body muscle tremendously.
2. Provides a low-impact workout
3. Improves cardiovascular endurance and strength

Cons

1. May require proper technique to avoid strain or injury
2. Less variety in terms of movement patterns compared to other machines
3. Some individuals may find the seat uncomfortable

I personally do not do rowing machines in general because they do not burn as many calories compared to other ones. But the movement is fun, so I sometimes do it for a short time to warm up my upper body.

My story

I was not good at doing cardio. The most difficult thing for me to do was to find time. I do strength training at the gym where I work. I usually work out between my clients’ sessions, and I prioritize strength training over cardio. I then realized I might need cardio to speed up achieving my goal, which is fat loss. After trying a few different types of cardio at different times, I got a small elliptical (without handles) to do cardio in the morning and evening at home.

The reasons I picked elliptical were: I wanted to focus on hamstring and glutes, elliptical (without handle) was the most compact one from what I found. I was probably able to find something that did not cost money for my cardio, but it was worth it for me and I am happy with it.

I usually wake up an hour before everyone else gets up. As soon as I wake up in the morning, I drink a glass of water. Then I do an elliptical for 30 minutes. While I do elliptical, I can check my e-mails, SNS, and blogs, and I can even think about what to cook or prepare for everyone’s breakfast and lunch (bento). More importantly, I can wake myself up, and after I finish, I am so ready to start my day! I do another cardio for 30 to 60 minutes in the evening in the living room. I can be around the boys while doing it. I sometimes even watch anime with them while I do my elliptical, which turns out to be very fun for all of us! Of course, there is some fighting and screaming, but I can just talk to them without stopping my cardio. You can even read books to them!

Ultimately, the best type of cardio or cardio equipment depends on your fitness goals, preferences in places and timing, and any specific considerations such as joint issues or injuries. It’s important to choose cardio that you enjoy using and that aligns with your fitness needs. Consider trying out different cardio/cardio machines at a gym or fitness equipment store to determine which one feels the most comfortable and effective for your workouts. Remember, consistency and proper form are key to getting the most out of your cardio exercises.

But remember this: If you are not doing cardio, that does not mean you are not on the right track or are failing in your fitness journey. There is a day when I do not feel like doing cardio at all. “Feeling obligated” could sometimes be your enemy. If you do not feel like it, that is okay. You can maybe just go out walking by yourself for “me time” with your partner, friends, and kids to just simply enjoy “walking,” not “cardio.” “Cardio” is just one of the implements in your fitness journey but not an obligation.