Have you been in a situation where you have been a regular fitness enthusiast and yet not got any results? Or rather, you have been ‘trying’ to lose weight, but the scales just won’t budge! And you wonder why it is so difficult to achieve your desired weight and then feel like giving up?
History has recorded many leading psychologists and scientists proving that it is indeed the mind that controls the body. All bodily manifestations of disorders, diseases and discomforts have their origin in the mind. This has been around as commonsense since centuries but just that it has not been given its due importance.
What is most important to realize is how our thoughts and corresponding actions over a period of time manifest into diseases and disorders. The word ‘dis-ease’ itself shows that something is not at ease! So, sometimes you must have come across people who have developed diabetes after a close one’s death or someone who has developed tumor due to childhood abuse. Trauma usually manifests itself as some chronic disease or disorder.
The power of our human mind to heal itself without external help is unimaginable. That does not mean that medications are not necessary. It just means that along with medications, using the power of the mind can give more effective and faster results. Medications are usually required to bring a disease or disorder under control, initially. However, once under control you can learn to use the mind power to root out the cause of the disease or the disorder.
As a proof of our tremendous power, there have been many cases like the “Miracle Man”, so called because he used his mind power to get him out of a complete paralysis due to an accident. There have been many other people who have cured themselves of their cancers, tumors and paralysis – miraculous things, which otherwise sound impossible!
Saturday, April 4, 2009
Protein Supplements – The what and how!
Taking it up from last week, protein supplements are the most commonly found and used supplements these days thanks to the ever popular desire of people to have a “toned” body.
Protein supplements come in two to three types – the egg protein, milk protein or soy protein.
Protein sources of animal origin like eggs and milk, have a high biological value, that is they are better ingested and absorbed by the body as compared to those of plant origin like soy.
Egg protein (albumin) has the highest concentration of protein per unit and hence is generally
highly concentrated. Milk protein (whey, casein) come in close in reference to the quality of protein.
Soy protein has a relatively lesser concentration of protein, but is ideal for those who are lactose intolerant or intolerant to egg proteins and vegetarians!
Proteins are basically a structure formed by amino acid molecules which in turn have nitrogen molecules in combination with oxygen and hydrogen. These nitrogen molecules have a tendency to form gas in the process of digestion, and hence too much of protein- whether natural or supplements cause gas problems (flatulence) and digestive discomfort. The only one way to avoid this is to drink lots of water, throughout the day. This is a very important practice to be done by all those who are on protein supplements, else you can expect liver, kidney and other problems down the line.
Depending on the goal, proteins are usually taken before or after the workout, and usually after a strength training workout. It is highly recommended to consult a nutritionist to determine your dosage and the number of times you need to consume it. Usually, the human body requires 0.8 to 1 gm of protein per kg body weight, which can vary depending on the goal.
It is also usually better to fix up a routine and time for the protein intake and follow it so as to reap maximum benefits.
Remember to consult an expert and not go by the popular opinion, or self-proclaimed masters who believe “one size fits all”, when it comes to supplements. They have the power to make or break your life!
Protein supplements come in two to three types – the egg protein, milk protein or soy protein.
Protein sources of animal origin like eggs and milk, have a high biological value, that is they are better ingested and absorbed by the body as compared to those of plant origin like soy.
Egg protein (albumin) has the highest concentration of protein per unit and hence is generally
highly concentrated. Milk protein (whey, casein) come in close in reference to the quality of protein.
Soy protein has a relatively lesser concentration of protein, but is ideal for those who are lactose intolerant or intolerant to egg proteins and vegetarians!
Proteins are basically a structure formed by amino acid molecules which in turn have nitrogen molecules in combination with oxygen and hydrogen. These nitrogen molecules have a tendency to form gas in the process of digestion, and hence too much of protein- whether natural or supplements cause gas problems (flatulence) and digestive discomfort. The only one way to avoid this is to drink lots of water, throughout the day. This is a very important practice to be done by all those who are on protein supplements, else you can expect liver, kidney and other problems down the line.
Depending on the goal, proteins are usually taken before or after the workout, and usually after a strength training workout. It is highly recommended to consult a nutritionist to determine your dosage and the number of times you need to consume it. Usually, the human body requires 0.8 to 1 gm of protein per kg body weight, which can vary depending on the goal.
It is also usually better to fix up a routine and time for the protein intake and follow it so as to reap maximum benefits.
Remember to consult an expert and not go by the popular opinion, or self-proclaimed masters who believe “one size fits all”, when it comes to supplements. They have the power to make or break your life!
Performance Supplements – Do I need them?
Supplements… now that is a common word thanks to our gym trainers, nutritionists, fitness freaks and of course media! Are they good for you? Do you need them? The answer, ironically is as straight as a curve!
This is one issue where if there are ten people, they will have thousand opinions – some due to selfish motives and some due to half-knowledge about the advantages / dis-advantages of these items.
Supplements have been used since ages to provide nutrients which are missing or not consumed adequately in a person’s diet. These nutrients come in the form of vitamins, minerals, fatty acids, and amino acids which are usually consumed over and above the regular diet. These micro-nutrients help the body to perform at optimum levels and thereby improve the quality of life.
However, over the past few decades, thanks to the spotlight on body-building and body-image, a new form of supplements have emerged as a favourite option amongst many fitness enthusiasts.
Yes, we are talking about the performance supplements – the most popular being the Protein supplements which are quite commonly consumed these days even without an expert guidance.
Proteins have their basic function as building blocks of our body and are found in every part of the human body right from cells to hormones. Inadequate amounts of protein in the diet means that the body uses up stored reserves of protein, which are usually the muscles for their basic function, and as such this defeats the purpose.
Resistance training targets individual muscles and causes microtrauma (micro wear and tears) of the muscle fibers, and hence increases the need for proteins to heal the microtrauma through building newer tissues. Hence, usually the need of Proteins is emphasized if you are into weight training, and especially so if you are a man!
However, when this becomes an issue is when people abuse the supplements, use it as a fad, especially without expert advise. It has been proven time and time again, that a diet can be made rich in protein and that alone can suffice the need for proteins in the body without any need for supplements.
It is only in extreme cases and some medical cases, that one needs to use supplements since they come with their own set of side-effects and problems.
This is one issue where if there are ten people, they will have thousand opinions – some due to selfish motives and some due to half-knowledge about the advantages / dis-advantages of these items.
Supplements have been used since ages to provide nutrients which are missing or not consumed adequately in a person’s diet. These nutrients come in the form of vitamins, minerals, fatty acids, and amino acids which are usually consumed over and above the regular diet. These micro-nutrients help the body to perform at optimum levels and thereby improve the quality of life.
However, over the past few decades, thanks to the spotlight on body-building and body-image, a new form of supplements have emerged as a favourite option amongst many fitness enthusiasts.
Yes, we are talking about the performance supplements – the most popular being the Protein supplements which are quite commonly consumed these days even without an expert guidance.
Proteins have their basic function as building blocks of our body and are found in every part of the human body right from cells to hormones. Inadequate amounts of protein in the diet means that the body uses up stored reserves of protein, which are usually the muscles for their basic function, and as such this defeats the purpose.
Resistance training targets individual muscles and causes microtrauma (micro wear and tears) of the muscle fibers, and hence increases the need for proteins to heal the microtrauma through building newer tissues. Hence, usually the need of Proteins is emphasized if you are into weight training, and especially so if you are a man!
However, when this becomes an issue is when people abuse the supplements, use it as a fad, especially without expert advise. It has been proven time and time again, that a diet can be made rich in protein and that alone can suffice the need for proteins in the body without any need for supplements.
It is only in extreme cases and some medical cases, that one needs to use supplements since they come with their own set of side-effects and problems.
The Exercise – Eating Story!
Do you go to workout early in the morning? Or do you go after work in the evening? Do you feel hungry during the workout? Or do you get low on energy just minutes after starting the workout?
Majority of us fit into at least one of the category, with exceptions ofcourse!
For best results, it is advisable to eat something light but complex carbohydrates like chapati, bread, oatmeal cookies, salad one-hour before the workout. Complex carbohydrates ensure that blood sugar levels are maintained over a long time which means, you have a steady flow of energy. Fatty, sugary foods like biscuits, cakes, chocolates cause instant rise in blood sugar levels but they come down equally quickly! So, after the instantaneous ‘feel-good’ feeling, the blood again goes low on sugar and on energy and you might feel hungry!
Incase you workout early in the morning or you get hungry very close to workout timing, eat a simple carbohydrate like an apple or light fruits, so as to maintain the blood sugar levels and energy during the workout.
Avoid taking in milk or other protein foods just before workout, since proteins have long digestion times and tend to remain in the stomach, causing a heavy feeling. Proteins have their basic function as building blocks of the body, and hence it makes sense to eat them after working out, which is when the body is constantly working to produce energy.
In case you have a strength training workout coming up, then it is best to eat a high protein - medium carbohydrate diet around 3-4 hours before workout for optimum results. In case you workout late at night, remember to eat an early dinner at around 7 pm to maintain blood sugar levels, and avoid binge-eating post-workout which will also be late night! The body metabolism is very sluggish by night and hence the tendency of the body to store food as fat is very high! Post-workout, try to eat some fruits, salads or soups.
Life is really very simple!
Majority of us fit into at least one of the category, with exceptions ofcourse!
For best results, it is advisable to eat something light but complex carbohydrates like chapati, bread, oatmeal cookies, salad one-hour before the workout. Complex carbohydrates ensure that blood sugar levels are maintained over a long time which means, you have a steady flow of energy. Fatty, sugary foods like biscuits, cakes, chocolates cause instant rise in blood sugar levels but they come down equally quickly! So, after the instantaneous ‘feel-good’ feeling, the blood again goes low on sugar and on energy and you might feel hungry!
Incase you workout early in the morning or you get hungry very close to workout timing, eat a simple carbohydrate like an apple or light fruits, so as to maintain the blood sugar levels and energy during the workout.
Avoid taking in milk or other protein foods just before workout, since proteins have long digestion times and tend to remain in the stomach, causing a heavy feeling. Proteins have their basic function as building blocks of the body, and hence it makes sense to eat them after working out, which is when the body is constantly working to produce energy.
In case you have a strength training workout coming up, then it is best to eat a high protein - medium carbohydrate diet around 3-4 hours before workout for optimum results. In case you workout late at night, remember to eat an early dinner at around 7 pm to maintain blood sugar levels, and avoid binge-eating post-workout which will also be late night! The body metabolism is very sluggish by night and hence the tendency of the body to store food as fat is very high! Post-workout, try to eat some fruits, salads or soups.
Life is really very simple!
Is it eating you up?
Are the thoughts in your head constantly hovering around eating? What to eat before the workout, what to eat after workout, what to eat at breakfast, at lunch, at night or in-between?
Within limits, this is a positive sign of your interest in getting healthier. Needless to say, there are many cases of this becoming an obsession with many people, especially ladies, girls and aspiring models – girls and guys both!
Ancient wisdom says “ Eat like a king in the morning, farmer in the afternoon and beggar in the night” ! Inspite of the hundreds of fancy diets that you can find online or suggested by your well-wishers (those ever-ready with the “ It worked great for me.. You should do it too! suggestions), it does hold some credibility!
Breakfast can be made the significant meal of the day with a higher amount of Carbohydrates, inorder to compensate for the low blood-sugar levels due to overnight fasting! Skip the breakfast and these blood sugar levels drop so much that you start getting irritable, lose interest & concentration, may have difficulty speaking, or even get depressed. This also leads to sugar-craving which could lead into indulgence in sweets or excess coffee or tea or taking in a heavy lunch – which then gets you uncomfortable!
Presently, the suggestions made by nutrition experts are to have 5-6 meals spread across the day, which is basically to ensure that your blood-sugar levels are maintained throughout. Too much gap between meals reduces the blood-sugar levels and leads to craving! If the craving cannot be controlled, one ends up ingesting too much food, which later gets stored as fat. Hence control cravings.
It is always a good option, though to keep the dinner early and light. Avoiding carbohydrates is a great option if you are watching your weight, especially trying to reduce the paunch!
If you workout in the morning, try to eat an apple before the workout.
Within limits, this is a positive sign of your interest in getting healthier. Needless to say, there are many cases of this becoming an obsession with many people, especially ladies, girls and aspiring models – girls and guys both!
Ancient wisdom says “ Eat like a king in the morning, farmer in the afternoon and beggar in the night” ! Inspite of the hundreds of fancy diets that you can find online or suggested by your well-wishers (those ever-ready with the “ It worked great for me.. You should do it too! suggestions), it does hold some credibility!
Breakfast can be made the significant meal of the day with a higher amount of Carbohydrates, inorder to compensate for the low blood-sugar levels due to overnight fasting! Skip the breakfast and these blood sugar levels drop so much that you start getting irritable, lose interest & concentration, may have difficulty speaking, or even get depressed. This also leads to sugar-craving which could lead into indulgence in sweets or excess coffee or tea or taking in a heavy lunch – which then gets you uncomfortable!
Presently, the suggestions made by nutrition experts are to have 5-6 meals spread across the day, which is basically to ensure that your blood-sugar levels are maintained throughout. Too much gap between meals reduces the blood-sugar levels and leads to craving! If the craving cannot be controlled, one ends up ingesting too much food, which later gets stored as fat. Hence control cravings.
It is always a good option, though to keep the dinner early and light. Avoiding carbohydrates is a great option if you are watching your weight, especially trying to reduce the paunch!
If you workout in the morning, try to eat an apple before the workout.
Get Creative with your Workout!
More ideas to get creative with your workout!!
Every once in while, try to get out in the open, outside the gym for your Cardio routine.
Cross Training is a great way to spice up your routine. It is also a favourite mode of performance training for athletes!
Simply put, it means training in different ways, using 2 or more different types of activities to improve overall performance – can be applied to resistance training, cardio training or a combination of both.
It also helps break the plateau in case of achieving results as is usually observed after months of performing the daily routine exercises. The results tend to stagnate or proceed very slowly, since the body has adapted to the routine and now does not consider it a challenge any more!
Also, the chances of adherence increase since the activities can be planned according to your interest. Also, it is ideal for the busy working professionals, who find it difficult to follow the resistance training and cardio schedule as is generally prescribed in a gym, due to time constraints.
Another significant benefit is that it helps prevent Repetitive Stress Injuries, which occur due to the wear & tear produced at the joints, if same intense activities are performed consistently over a period of time.
A routine can be designed using different Cardio methods – for example, instead of using Treadmill everyday or Elliptical Cross Trainer or both day in and day out, break the routine by doing an outdoor activity like biking, swimming or mountain climbing 2-3 times a week.
Every activity involves atleast some different set of muscles. For example walking and biking – both being cardio activities involving legs, target slightly different set of leg muscles!
And the beauty of such combinations is that along with the cardio component, the muscles can also be strengthened and skills like agility, balancing etc. can also be worked on. It focuses on the entire body and performance also.
Every once in while, try to get out in the open, outside the gym for your Cardio routine.
Cross Training is a great way to spice up your routine. It is also a favourite mode of performance training for athletes!
Simply put, it means training in different ways, using 2 or more different types of activities to improve overall performance – can be applied to resistance training, cardio training or a combination of both.
It also helps break the plateau in case of achieving results as is usually observed after months of performing the daily routine exercises. The results tend to stagnate or proceed very slowly, since the body has adapted to the routine and now does not consider it a challenge any more!
Also, the chances of adherence increase since the activities can be planned according to your interest. Also, it is ideal for the busy working professionals, who find it difficult to follow the resistance training and cardio schedule as is generally prescribed in a gym, due to time constraints.
Another significant benefit is that it helps prevent Repetitive Stress Injuries, which occur due to the wear & tear produced at the joints, if same intense activities are performed consistently over a period of time.
A routine can be designed using different Cardio methods – for example, instead of using Treadmill everyday or Elliptical Cross Trainer or both day in and day out, break the routine by doing an outdoor activity like biking, swimming or mountain climbing 2-3 times a week.
Every activity involves atleast some different set of muscles. For example walking and biking – both being cardio activities involving legs, target slightly different set of leg muscles!
And the beauty of such combinations is that along with the cardio component, the muscles can also be strengthened and skills like agility, balancing etc. can also be worked on. It focuses on the entire body and performance also.
Spoilt for Choice!
Enter a Gym and you will find one hundred and million machines that shout out their effectiveness towards keeping you fit and healthy! But you can afford only 30-40 minutes before you start work!
My friend calls it the 7’o clock dilemma – since he finds it easy to follow the schedule designed for him when he reaches the gym at 6.30am, but when that becomes 7am, he has to spend nearly 10 minutes just to decide what to do on that day!!!
Well here are some suggestions – whether you are like my friend or you just want to be informed!
We will start with Cardio machines. In case you are pressed for time and are not following any rigorous exercise schedule or trying to participate in a competition(!) – always opt for 30 minutes of a cardio workout.
The Cardio machines popularly seen in any gym are – treadmills, elliptical cross-trainers, upright cycles, recumbent cycles, steppers and rowing machines.
Treadmills provide the simplest and the most natural form exercise since they simulate the act of walking and can involve the full body muscles besides targeting the cardiovascular system primarily.
They are designed to provide resistance, incline angles and different speeds at which you can move.
The incline option simulates climbing a slope and puts the focus on particular muscles more than the others, as compared to walking on a flat ground.
Always choose a speed which keeps you slightly out of breath, and enable you to maintain the speed for atleast 10 to 30 minutes. In otherwords, instead of running for 5 minutes and exhausting yourself, choose to walk for longer durations, increase your stamina and then progress on to running.
Remember, fat burns in prolonged activities which last for atleast 20 to 30 minutes and to sustain such durations, the intensity can be lower to begin with and gradually increased over a period of a month.
Although treadmill walking or running is simpler than walking or running on a road outside, it can still provide an effective workout, particularly in the winters!
The treadmill, which we discussed last time is one of the most popular machines in the gym. There are so many people, who do not feel like they did a cardio workout if they do not walk on it for atleast 10-15 minutes!
However, one of the other popular machines is the Elliptical Crosstrainer – my personal favourite too!
It is called elliptical since the path followed by the motion caused by your legs is an ellipse!
The beauty of the Crosstrainer is that it is a highly non-impact machine – as in since the feet are constantly in touch with the feet-pads and there is no lifting and placing of the feet, there are no chances of impact. Impact forces act when your feet is lifted off the ground and then placed down, as is the case in walking.
In this case, as per Newton’s Laws of motion, the force exerted by your feet is countered by and equal and opposite ‘impact’ force which is subjected to the sole of your feet and travels upward towards the ankle, knee, hip and the spinal joints.
Hence, we call jogging as a high-impact activity. The body is usually designed to accommodate these impact forces without causing any problems – however, which can go wrong in case of excessive impact caused due to faulty movements. Hence it is a good option for the elderly age groups.
The Crosstrainers offer a very good cardiovascular workout, which uses the upper and the lower body simultaneously. They usually have the ‘incline’ and the ‘resistance’ functions, as was seen in the treadmills. The incline usually works on varying your stride length, which then affects the perceived exertion of the movement.
Remember to keep your complete foot on each of the pads, and not just push with the ball of your feet. Also, remember to keep the shoulders relaxed and the neck looking straight.
Once in a while, you can also try it out without the hand motion – this calls for higher balance and thus tines your core muscles!
Continuing the discussion on different types of Cardio machines and their effectiveness lets move on to discuss the third favourite Cardio Machine amongst all gym freaks, coming in strongly after the treadmill and cross-trainer!!
The loyal old stationary cycle - based on the lines of the cycle used as a vehicle by a lot of people even now! There are primarily two kinds of cycles – upright and recumbent. The main distinguishing feature is that the cycle is primarily a lower-body intensive machine, with very little effort exerted on the upper body, unless moved.
Upright cycle is the one which emulates the conventional cyclical motion with the feet pushing on the pads in a circular motion, moving against gravity in an upright position. It works in a plane perpendicular to the flat ground, which is technically called the Sagittal plane.
The upper body and the core muscles also get focused during the movement thereby intensely working out the whole body. However, a major part of the body-weight comes on a small area of the lower-back in contact with the seat and hence could cause discomfort.
Recumbent cycle is the one in which the torso and the feet pads are at an angle and the motion is slightly elliptical and moving against the machine-generated resistance along with gravity. It puts the user in a reclined position and is better supported at the lower-back and hence more comfortable.
The weight of the body, especially the upper part is spread over a larger surface area and hence there is less pressure on the lower back. It also does not place any stress on the shoulder or wrist muscles which are quite possible in the upright cycle.
Also a very interesting fact is that in the recumbent cycle, the legs are near to the level of the heart – a fact which enhances venous return to the heart and also helps build endurance.
However, the abdominal and the core muscles also relax in this position and hence are not acted upon as a side-effect, which happens easily on an upright bike. Also, some people find the structure very cramped as compared to the upright cycle.
There is nothing too good or bad…. Take your pick!
The last few of the most commonly found cardio machines after the Treadmill, Cross Trainer, Cycles – Upright and Recumbent are the Steppers and the Rowing machines.
The Steppers as the name suggests are machines that simulate the action of stepping or in other words climbing an elevation like a stair case or something like that.
The Steppers are considered to give the benefit of a cardiovascular workout since they use the larger muscle groups of the legs and involve the whole body. The machines come with resistance adjustments top increase or decrease the intensity of the workout.
However, as compared to the other cardio machines, they rank pretty low on the effectiveness of the workout. The primary effect of the climbing movement is on toning the rear leg muscles especially those of the glutes (muscles of the butt).
However, if the angle of the knee in the bent position is greater than 90 degrees, excessive forces are placed on the knee cap (patella) and hence these technical details have to be taken into consideration while performing the movement so as to avoid long-term negative effects to the knee.
The rowing machine is also a popular cardio option in the west, especially because it involves both the upper and the lower body while working out. The primary muscles targeted are those of the lower back, Latissimus dorsi (of the upper back), hips, arms and of course the legs.
It is a very high-energy and demanding workout and can be used effectively to have a great workout.
However, one of the common mistakes that people make is tense their shoulder muscles while performing the rowing action which can then lead to stiff neck and shoulder muscles. Hence kindly take care to keep the upper body relaxed while performing the action.
My friend calls it the 7’o clock dilemma – since he finds it easy to follow the schedule designed for him when he reaches the gym at 6.30am, but when that becomes 7am, he has to spend nearly 10 minutes just to decide what to do on that day!!!
Well here are some suggestions – whether you are like my friend or you just want to be informed!
We will start with Cardio machines. In case you are pressed for time and are not following any rigorous exercise schedule or trying to participate in a competition(!) – always opt for 30 minutes of a cardio workout.
The Cardio machines popularly seen in any gym are – treadmills, elliptical cross-trainers, upright cycles, recumbent cycles, steppers and rowing machines.
Treadmills provide the simplest and the most natural form exercise since they simulate the act of walking and can involve the full body muscles besides targeting the cardiovascular system primarily.
They are designed to provide resistance, incline angles and different speeds at which you can move.
The incline option simulates climbing a slope and puts the focus on particular muscles more than the others, as compared to walking on a flat ground.
Always choose a speed which keeps you slightly out of breath, and enable you to maintain the speed for atleast 10 to 30 minutes. In otherwords, instead of running for 5 minutes and exhausting yourself, choose to walk for longer durations, increase your stamina and then progress on to running.
Remember, fat burns in prolonged activities which last for atleast 20 to 30 minutes and to sustain such durations, the intensity can be lower to begin with and gradually increased over a period of a month.
Although treadmill walking or running is simpler than walking or running on a road outside, it can still provide an effective workout, particularly in the winters!
The treadmill, which we discussed last time is one of the most popular machines in the gym. There are so many people, who do not feel like they did a cardio workout if they do not walk on it for atleast 10-15 minutes!
However, one of the other popular machines is the Elliptical Crosstrainer – my personal favourite too!
It is called elliptical since the path followed by the motion caused by your legs is an ellipse!
The beauty of the Crosstrainer is that it is a highly non-impact machine – as in since the feet are constantly in touch with the feet-pads and there is no lifting and placing of the feet, there are no chances of impact. Impact forces act when your feet is lifted off the ground and then placed down, as is the case in walking.
In this case, as per Newton’s Laws of motion, the force exerted by your feet is countered by and equal and opposite ‘impact’ force which is subjected to the sole of your feet and travels upward towards the ankle, knee, hip and the spinal joints.
Hence, we call jogging as a high-impact activity. The body is usually designed to accommodate these impact forces without causing any problems – however, which can go wrong in case of excessive impact caused due to faulty movements. Hence it is a good option for the elderly age groups.
The Crosstrainers offer a very good cardiovascular workout, which uses the upper and the lower body simultaneously. They usually have the ‘incline’ and the ‘resistance’ functions, as was seen in the treadmills. The incline usually works on varying your stride length, which then affects the perceived exertion of the movement.
Remember to keep your complete foot on each of the pads, and not just push with the ball of your feet. Also, remember to keep the shoulders relaxed and the neck looking straight.
Once in a while, you can also try it out without the hand motion – this calls for higher balance and thus tines your core muscles!
Continuing the discussion on different types of Cardio machines and their effectiveness lets move on to discuss the third favourite Cardio Machine amongst all gym freaks, coming in strongly after the treadmill and cross-trainer!!
The loyal old stationary cycle - based on the lines of the cycle used as a vehicle by a lot of people even now! There are primarily two kinds of cycles – upright and recumbent. The main distinguishing feature is that the cycle is primarily a lower-body intensive machine, with very little effort exerted on the upper body, unless moved.
Upright cycle is the one which emulates the conventional cyclical motion with the feet pushing on the pads in a circular motion, moving against gravity in an upright position. It works in a plane perpendicular to the flat ground, which is technically called the Sagittal plane.
The upper body and the core muscles also get focused during the movement thereby intensely working out the whole body. However, a major part of the body-weight comes on a small area of the lower-back in contact with the seat and hence could cause discomfort.
Recumbent cycle is the one in which the torso and the feet pads are at an angle and the motion is slightly elliptical and moving against the machine-generated resistance along with gravity. It puts the user in a reclined position and is better supported at the lower-back and hence more comfortable.
The weight of the body, especially the upper part is spread over a larger surface area and hence there is less pressure on the lower back. It also does not place any stress on the shoulder or wrist muscles which are quite possible in the upright cycle.
Also a very interesting fact is that in the recumbent cycle, the legs are near to the level of the heart – a fact which enhances venous return to the heart and also helps build endurance.
However, the abdominal and the core muscles also relax in this position and hence are not acted upon as a side-effect, which happens easily on an upright bike. Also, some people find the structure very cramped as compared to the upright cycle.
There is nothing too good or bad…. Take your pick!
The last few of the most commonly found cardio machines after the Treadmill, Cross Trainer, Cycles – Upright and Recumbent are the Steppers and the Rowing machines.
The Steppers as the name suggests are machines that simulate the action of stepping or in other words climbing an elevation like a stair case or something like that.
The Steppers are considered to give the benefit of a cardiovascular workout since they use the larger muscle groups of the legs and involve the whole body. The machines come with resistance adjustments top increase or decrease the intensity of the workout.
However, as compared to the other cardio machines, they rank pretty low on the effectiveness of the workout. The primary effect of the climbing movement is on toning the rear leg muscles especially those of the glutes (muscles of the butt).
However, if the angle of the knee in the bent position is greater than 90 degrees, excessive forces are placed on the knee cap (patella) and hence these technical details have to be taken into consideration while performing the movement so as to avoid long-term negative effects to the knee.
The rowing machine is also a popular cardio option in the west, especially because it involves both the upper and the lower body while working out. The primary muscles targeted are those of the lower back, Latissimus dorsi (of the upper back), hips, arms and of course the legs.
It is a very high-energy and demanding workout and can be used effectively to have a great workout.
However, one of the common mistakes that people make is tense their shoulder muscles while performing the rowing action which can then lead to stiff neck and shoulder muscles. Hence kindly take care to keep the upper body relaxed while performing the action.
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