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Another difference between ball games and machines is that ball games tend to be more like interval training than machines are, by their nature. You get your heart rate really high, and then you have a period of lower rates, then high again, etc. Interval training is an excellent way to train.
Sometimes I do it on the machines. Once warmed up, raise the level of the machine to a rate that you can barely sustain for 2 minutes. At the end of the two minutes, you should be panting, struggling for air, legs burning, heart rate >160. Now, lower the rate of the machine to a more sustained rate, like say heart rate ~120. Let the lactic acid get removed from your legs, let your breathing become more normal, etc. Then repeat. Do this for your entire 60 minute workout. You may need longer and longer “sustained rate” periods towards the end of the hour, and a lower setting on the machine for the higher intensity portion then at the beginning of the hour.
This can be a killer workout.
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