by Ashley Carlino

Created on: April 04, 2007   Last Updated: April 18, 2007

Running provides for an excellent cardiovascular workout, but the impact on the joints is incredibly harsh. I started running in my mid twenties. Now after bearing two children and having entered my thirties, I have encountered problems with my knees. So, I have been forced to develop a new workout routine without the impact.

Joining a gym has allowed me access to various types of cardio equipment, including the bicycle, stairmaster, treadmill and the elliptical machine. Even the treadmill causes pressure on my joints while running, so I avoid it.

Having been a runner, and a happy one at that, I was reluctant to believe that any other exercise would provide me with the endorphin inducing, adrenaline producing high that I once craved with running. Gladly I can report that I have felt similarly with the elliptical machine and the stairmaster, if I push myself.

The best way to get a good workout on the stairmaster is to set it on its fastest setting and go for ten minutes straight. Stop and stretch for two to five minutes, then go again for another ten minutes, as fast as you can. Stretch again and repeat once more. Believe me, that gets the heart rate up and the sweat pouring!

The elliptical machine lists a number of workouts from which to choose. Cross training with hills or weight loss are two of the modes that I use. I use the elliptical machine for at least 35 minutes, then stretch afterward. The key is to go fast, and to increase the resistance and incline. If I am able to carry on a conversation, or even read, then I am not going fast enough to burn the calories that I am wanting to burn.

Weight training four times a week, alternating arms and legs on different days is also a must. Weight training increases strength, which can help with your stamina during cardio. Cardio increases endurance, which will help with your weight training.

The most important thing to remember is to switch it up. Doing the same exercise over and over, day after day will yield little results as your body gets too used to using the same muscles in the same manner. One week I'll do the stairmaster and the next week, the elliptical.

At least thirty minutes of cardio a day, (five times a week) whether it be a bicycle, stairmaster or elliptical machine will provide you with a great workout.

Learn more about this author, Ashley Carlino.
Click here to send this author comments or questions.