For the dedicated runner the weather does not prevent them from getting their run in. Most have the proper clothes to wear whether it is cold, rainy, or cold and rainy. For the rest of the running group an indoor alternate is often a welcome choice. While most will allow a good workout there is always a limit to the benefit of getting outdoors for a run. And the type of exercise unit you use has different benefits and disadvantages. Choosing the indoor method of exercise can be the first step in getting a workout. The standard fitness exercises without any machine include running in place and skipping rope. The only negative side of these two forms of exercise are with runners living in a second or third floor apartment and having complaints from the person living on the floor beneath you.
A variety of aerobic exercise machines are offered to a runner. And with each form of exercise machine the runner chooses, there is a difference in the quality of the unit. This is usually determined by the price of the unit. The more expensive usually means a higher quality and a better machine. The other side of the higher price might mean the machine has more ‘gadgets’ to offer the runner. These might include pulse monitors, a running speed indicator, distance record of the run, and of course the average speed of your run as an example. Each machine has its benefits and limits for fitness. A sample of the choices of aerobic fitness machines include the treadmill, the elliptical machine, the stair master, and the cross-country ski machine. A runner has choices to make and use the one that fits their needs.
The benefits of a treadmill is that a runner can control the speed, the elevation or incline of the treadmill, the footing is good and consistent, the heart rate can be controlled, and if the person has heart problems they are close to a phone in case an attack should occur. The negative side of a treadmill is it can get boring very quickly. If a runner has a video screen on the machine or even a television to watch may help relieve the boredom. On a personal side I have always favored running outside with a change of scenery and elevations and footing all made a run a challenging experience. Treadmills are a constant pace and scenery that makes long runs hard to stay with.
The same can be mentioned about the elliptical machine as the treadmill. The one major change is the elevation of each stride is more like a running motion. Another advantage for some runners is that the feet never lose contact with the pedals and therefore no pounding on the feet or knees. Some machines allow a change in the height of the foot elevation to get a feel for a slow jog or a faster pace workout. A fun program for a change is that it allows a runner to go backwards with the stride that offers a little variety.
The cross country machine has the same benefits as an elliptical machine in that the feet never lose contact with the pedals. The motion of the stride is more forward and backward with no elevation of the feet as in running. One benefit of the cross country machine is that it includes a vigorous arm movement that helps increase the heart rate and is closer to a running motion with the arms.
The stair master is probably the machine that gives the hardest workout because every step is uphill. It is good for strength development of the upper legs similar to running up stadium steps. The key to getting a good workout is having each step at least 8 inches in height. The problem I see most frequently with stair-master workouts is that the step height is closer to 3 inches and the weight of the body is supported by the handrails. Not much benefit from the stair master with those practices.
Other options to include on getting a workout in with bad weather include stationary bikes. Choices include a regular bike seat and a recumbent bike with the person more like sitting in a chair. Both will allow a good workout as long as the effort is put in. Most programs want a rate of 90 or more revolutions per minute. Sitting down and slow pedaling will not be much of a benefit. The rowing machine is good for aerobics as well as leg, arm, and back strength benefits. This is probably the best overall fitness machine for both aerobic and strength development. And if all else fails you can always find a pool to put in some laps. Just avoid floating on your back as a swimming stroke for fitness.
