This section gives a guide for some activities that you can do in the gym, using cardio equipment. All of these can be adapted based on fitness levels and preferences.

How to safely use cardio equipment in the gym

Cardio equipment involves machines in the gym (typically treadmill, rower, stationary bike and cross-trainer which work your cardiovascular system.

• Can help to strengthen your heart, lungs and muscles.
• Helps you to build stamina, endurance and overall fitness
• Dependent on the machine you use (not treadmill), using cardio equipment is low impact so can be beneficial for people who struggle with high impact physical activity.

How to use: Cross Trainer

• Get a good grip on the handlebars and then step onto the machine.
• The pedals may start to move initially when you step onto the ‘feet’ of the machine.
• Start slowly, without any resistance or incline.
• After a few minutes, you may want to increase the resistance.
• Remember to keep a slight bend in your knees throughout.

How to use: Indoor Cycle, also called a ‘spin bike’ or stationary bike

Before you start:

• Adjust your seat height. Ideally, when the pedal is at its lowest point you want your leg to be almost, but not entirely straight.
• For your handlebars, you want to be able to reach for them comfortably. Then if there are straps on the pedals, strap your feet in.
• This will make cycling more comfortable.

Time get moving!
Try to use your whole foot when pedalling. Start at a pace that feels easy and comfortable. If you want to, you can adjust the resistance to make it more challenging.

How to use: The Treadmill

Before you start:

• Familiarise yourself with the buttons on the machine. Mainly the start,
  stop and speed buttons.
• Time to get moving: step onto the treadmill and press the ‘start’ button. This will make
  the treadmill move very slowly.
• You can gradually increase the speed if you feel able to depending on your fitness levels and
  experience.
• When your finished, press the stop button to slow the treadmill belt down.
• Getting off: don’t jump off, once the treadmill belt has stopped you can use the
  rubber sides to help you get off.

 

Cardio Equipment Workouts

These workouts can be done on any piece of cardio equipment in the gym (cross-trainer, treadmill, bike, rower).

1:1 workout
Walk for 1 minute
Jog/brisk walk for 1 minute.
Repeat 3-5 times

Pyramid workout
Walk for 1 minute (rest 30 seconds)
Walk for 2 minutes (rest 30 seconds)
Walk for 3 minutes (rest 30 seconds)
Walk for 2 minutes (rest 30 seconds)

Interval Workout
15 seconds high intensity (45 seconds rest)
30 seconds high intensity
(30 seconds rest)
*High intensity means that you might be breathing heavily*

Top Tips!

• Put some music on
• Do the workout together (with another patient or member of staff) – this can make it much more enjoyable for both staff and patients
• All of these workouts can be adapted to be done outside if you have leave – maybe by walking, jogging or using the green-gym.