In can be
intimidating to walk into the gym and see row upon row of shiny
contraptions with belts, chains and gears. The vast array of cardio
machines is dizzying. But when it comes to getting results, boosting
your fitness and shrinking your waistline, the best cardio machine is
the one that burns the most calories. In this article, I’ll review the
most popular machines — the ones you’ll probably find in both the
poshest exclusive health clubs and the hole-in-the-wall hotels. You’ll
learn which ones burn the most calories and how to use them properly.
The bike
The pedaling motion of the bike incorporates the big and powerful leg
muscles and can burn 500-1,000 calories per hour, which ranks it among
the highest calorie burners (as long as you use it correctly). But most
people don’t choose a resistance that is high enough to stimulate all
the calorie-burning leg muscles, and instead let the natural movement of
a bicycle’s pedals do the work for them. To get maximum benefit from a
bike, choose a resistance that makes you breathe hard at 90 RPM
(revolutions per minute). Most stationary bicycles show RPM on the
computer display.
The treadmill
Running on a
treadmill can burn 600-1,200 calories per hour, and running up an
incline on the treadmill is the best way to boost your metabolism for
hours after you’ve finished your workout. In contrast, walking on the
treadmill burns only 150-400 calories per hour, depending on your speed
and incline. If you’re using a treadmill, then either run or jog (if
your joints can handle it) or walk up a steep incline. Avoid the common
mistake of constantly holding on to the handrails. These should only be
used if you have extreme balance difficulties or must stabilize yourself
to change a setting.
The elliptical
You generally
burn about 600 calories per hour on the ellipticals that don’t include
arm movement, and 700-900 calories on the ones that do. Using an
elliptical burns fewer calories than running because once you get the
parts on an elliptical moving, they use momentum to keep going, and you
expend less energy. To get the best results on an elliptical, use the
rails as little as possible, and challenge yourself with the resistance
settings. You should be breathing hard while aiming for a cadence or
stride rate of 120-140+ (this is shown on the display). If you don’t
feel your muscles contracting during the forward and back stroke of the
elliptical, then you probably need to increase resistance.
The Stairmaster
Although the
stairmaster is popular, it doesn’t get great results. It incorporates
small, low-calorie burning calf muscles, and just a small part of your
upper thighs and butt — and only burns at most 400-500 calories per
hour. In addition, if you have low back pain, then you may find that the
pain is aggravated during the up and down motion of the Stairmaster.
However, if you
are lucky enough to have access to the kind of machine where you walk
up a moving belt of stairs (like a stationary staircase), then you can
get far better results. It will give you just as much calorie-burning
benefit as running up an incline on a treadmill, and do a fantastic job
toning your butt and thighs. While using it, try holding dumbbells or
switching to a slow pace and taking 3-4 steps at a time.
The rowing machine
The rowing
machine can burn over 1,000 calories per hour, and it’s an excellent
upper and lower body muscular endurance and cardiovascular workout. But
it can be boring. To make things more interesting on the rowing machine,
try to intersperse short periods of very hard pulling with easy
pulling. For instance: row for 250 meters as hard as possible, then row
100 meters easy, and repeat 6-8 times. When rowing, use both your torso
and legs — not just your arms.
No matter which
form of cardio you choose, be sure to regularly switch things up and
incorporate new forms of cardio that are unfamiliar to your body. So if
you always walk, then switch to cycling or the elliptical; or if you
always run, then try rowing. This will ensure that your body is
constantly challenged and burning as many calories as possible.
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