Are you thinking of buying a cardio machine but not sure which to choose? There are a number of factors that you should consider, one of the most important is which exercise you ENJOY most. Whilst some machines are more effective than others, it has been proven time and again that if you don’t enjoy your exercise routine, you are much more likely to give up or avoid your next workout. Additionally, if you are looking to maximise your results within the timeframe that you do exercise here is some information to show you which cardio machine will help you burn the most calories per hour of exercise. Keep in mind that the results are dependant on the amount of effort that you put in. Here is our list from least to most effective:
1. EXERCISE BIKE 500-1000 calories per hour
Cycling utilises the powerful quadriceps muscles to generate a significant calorie burn on a simple piece of equipment. However, it can be easy to let momentum do all the work while you pedal along at a leisurely pace. For effective fat burning, shoot for a pace of at least 85 rotations per minute (rpm), and turn up the resistance to a level that has you breathing hard. For an even more effective workout, choose an interval workout on the bikes display, or create your own.
2. TREADMILL 600-1200 calories per hour
Running is a great full-body motion with the potential to burn a lot of fat. In fact, sprinting up an incline is one of the best ways to burn calories and boost your metabolism for hours after your workout. For an effective treadmill workout, try one of these three options:
Jog: Running at a steady pace will burn significant calories if you choose a pace that is challenging for you.
Walk uphill: Trudging up a steep incline can be physically demanding and a good way to burn fat. Just don’t make the mistake of holding onto the railings. This takes weight off of your legs and negates the benefits of the incline.
Sprint: Alternating bursts of full effort with periods of recovery is the best way to burn calories and stimulate your fat burning hormones. For an extra challenge, sprint uphill.
By the way, don’t bother walking on the treadmill (with no incline) if your goal is to burn calories. Walking should be reserved for two instances: if you are recovering between bursts of full effort (like sprinting), or if you’re just making the transition from a sedentary lifestyle and need to ease into exercise.
3. CROSS TRAINER 600-800 calories per hour
Cross trainers are highly variable, and the calorie-burn estimates are largely unreliable. It is also easy to cheat on these machines. Once the elliptical gets moving, the inertia of all of the moving parts can make it really easy to keep going. That’s why it’s especially important on cross training machines to choose a high resistance. A high resistance is more important than a fast pace when it comes to burning fat on ellipticals.
If the machine has handles that allow you to pump your arms as you run, use them. These will engage the muscles of your upper body and help to burn more calories. If the machine doesn’t include an arm motion do your best not to lean on the railings. Doing so will significantly reduce your calorie burn.
4. ROWING MACHINE 700-1100
Rowing is an excellent full-body workout with the potential to burn over 1000 calories per hour. To tap into this potential, you should use a high resistance and fast pace. If you feel like Noah leisurely rowing Allie across the lake (yes, that’s a Notebook reference), then you aren’t working hard enough.
Caution: Rowing is not a motion that most people are accustomed to, so make sure to peek at the instructional diagrams and use proper form. Start slow, and if you start feeling pain—especially in your lower back–stop before you hurt yourself.
5. STAIR CLIMBER 800-1200 calories per hour
The stair climber works the powerful muscles of your thighs and butt while engaging your core and lower legs as well. That makes for a hard workout but a fantastic calorie burn. However, this is only possible if you avoid cheating. More than any other machine, clutching the railings and supporting your weight with your arms will destroy the calorie-burning potential of the stair climber. If you need stability, touch your knuckles to the railings as your climb. This will help you keep your balance without taking too much weight off of your legs.
Since climbing stairs is much more difficult than jogging on a flat surface, simply go hard for shorter periods of time. You can climb at a quick pace, stop and rest, then hop back on and repeat. That will be more effective than leaning on the railings.
Whatever machine you choose, don’t forget to switch it up every once and a while. Varying the time, speed or resistance will keep your body from adapting to the same old exercise and maximise your calorie burn. Equip4gyms currently have some excellent offers available on all types of cardio machines and more. Take a look at our store today to find the perfect piece of affordable, refurbished gym equipment, available with 48 hour delivery!