Nothing conditions the body better than regular cardiovascular exercise. Not only does it improve your endurance by burning unwanted fat, cardiovascular exercise nourishes a positive mental attitude by increasing the body’s level of serotonin (the “feel-good” hormones). With such a wide range of machines and exercises that you can do to “feel the fat burning” which is the best? Before you decide check out the cardio comparison.
Elliptical Machines
One of the most popular pieces of cardio equipment is the elliptical machine. A fitness apparatus that works the entire body, elliptical machines are replacing Nordic-Tracks, rowing machines, stair climbers and 6conventional treadmills in many “homes gyms” (i.e. the bedroom, den or garage). Why? In a half- hour or less, depending on the intensity level, you can experience a full cardiovascular workout with little or no impact on the joints. That’s a good thing.
Versatile as well as comprehensive in its delivery of aerobic benefits, elliptical machines offer a range of workout combinations. While most ellipticals allow the user to simulate any number of lower body exercises such as walking, stepping or skiing, the machine employs an elliptical or circular motion that yields cardiovascular benefits without placing stress or impact on joints and muscles. Elliptical machines are great for those seeking at-home, low impact routines. Brides who don’t have a lot of time, but want both an aerobic and an all-inclusive physical workout, burning the most calories as quickly as possible will find the elliptical machine just what the trainer ordered.
How many calories do you burn on an elliptical machine?
As with any piece of exercise equipment, the amount of calories burned is determined by the intensity level of your workout and your own metabolism. It is safe to say that the average elliptical workout will burn up to 400 to 500 calories an hour.
What are the advantages of elliptical machines?
The user will engage the entire body in a comparatively brief amount of time. The minimal impact of the workout is the key. Since most of these machines are programmable, you can vary the intensity of your workout. In all, an extensive cardiovascular workout in twenty to thirty minutes will jumpstart any stale exercise program or provides aerobic support for those starting a diet.
What are the disadvantages of elliptical machines?
Because of the lack of direct impact on muscles and joint, it’s possible to overexert yourself on an elliptical machine. Before you know it you’ve done an hour, or an hour and half. Excessive aerobic exercise, especially when you haven’t exercised for a while is not suggested. Structure your workout to include the requisite warm-up, stretching and cool down. Don’t push you heart rate beyond the recommended heart rate levels for cardio vascular training or fat burning. Try to strive for a minimum of thirty minutes but no more than 60 minutes per workout.
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Treadmill
While it may seem that treadmills were invented by the same people who designed hamster cages, what is basically walking or jogging "in place" is one of the best exercises you can do because it works muscles that you use everyday. Many people enjoy their morning runs or evening constitutionals. However, when weather prevents you from being outside, treadmills allow you keep up your routine year round. In the comfort of your home, you can continue with the usual pace easily. All it takes for the couch potato to get a good workout is to get up and they don’t even have to give up the remote.
How many calories will I burn on the treadmill?
Again, to determine calories burned on the treadmill we measure, the intensity of the workout is a factor. Are you walking, jogging, or running, using an incline, etc? The average moderate workout on a treadmill can burn up to 500 calories per hour. Adding inclines, intervals and speed will affect the number of calories burned.
What are the advantages of treadmill exercise?
There are few machines that have been around as long, and can measure up to treadmills in terms of providing consistent health benefits. Burning calories is not the only reason treadmills appeals to so many people. Treadmills allow you, to intensify the speed and difficulty of your workout. Many a late blooming marathoners were born on a treadmill.
What are the disadvantages of treadmill exercise?
While walking and jogging on a treadmill improves overall muscle tone, there are some caveats. Some people push themselves on a treadmill and overexertion is common. Also, running indoors is not running outdoors. Don’t expect to run at the same pace or intensity in a park or a track. Surface conditions and conditions such as air quality and other people (not to mention vehicles) can impact your run. Finally, jogging and running are high impact exercises and the effect on your joints and muscles should not be overlooked.
*Trainer’s Tip:If you have any injuries or conditions that might be aggravated by such a workout, check with your physician. There is a difference in impact loading and mechanics of the knee between running on a treadmill vs. on the road. Make sure your footwear gives you good support and if you are running for the first time, pace yourself. Alternating between running and fast walking may be a good idea for your first few sessions until you and your body gets the hang of running for long periods of time.
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Stair climbers
Like treadmills, stair climbing conditions the body by replicating a common daily activity. By increasing or decreasing the speed of the stair climber or step machine, you control the amount of resistance or “work” your body does and therefore the intensity of your workout. You can regulate your level of exertion depending on your physical condition and fitness goals. The more you step, the more your ability increases and you will need to make adjustments to your workout to accommodate your need for greater stepping resistance. Different types of stair climbers are available. Many stair climbers allow the user to pre-select programs that simulate activities like hill and mountain climbing.
How many calories will stair- climbing burn?
Remember the formula; intensity plus metabolism equals calories burned. Since it not recommended to over train on this piece of equipment, the average moderate workout will burn about 450 calories per hour.
What are the advantages of stair climbing?
In addition to providing an aerobic workout, stair climbing helps to tone your calves, thighs, and buttocks. Stair climbing is a lower impact alternative to jogging or running and it can be performed indoors, independent of outside weather conditions.
What are the disadvantages of stair climbing?
Proper form is the key to getting the fitness benefits from this apparatus. The most common error encountered in stair climbing is using your arms to support your body’s weight. The handlebars on the stair climber are for balance only. By bearing down on the handles, to support your body weight, you increase the likelihood of wrist and elbow strain and you will also decrease the overall intensity of your workout. Leaning over while stair climbing can put undo strain on your lower back. Knee pain has been attributed to hyperextension of the knee during the bottom of the pedal stroke.
*Trainer’s Tip If you have a history of knee pain, this may not be your first choice for an exercise program since the mechanics of stair climbing can aggravate any existing knee or leg injury. High and low resistance may also affect the load on the knees, so find the level that is comfortable for you. Avoid hanging on’ to the railing with stiff elbows. This could lead to shoulder and neck pain!
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Stationary Bike
Stationary bikes are time-tested machines that offer a great cardio, lower-body workout. They are very easy to learn and for most people the cycling motion is natural. With your own stationary bike you can get a health-club quality workout burning fat and improving heart fitness even in bad weather. Two major types of stationary bikes are upright and recumbent. Upright type looks like a regular bike, while a recumbent bike reclines at an angle. Most recumbent bikes offer bucket seats and cushioned back support and may lessen strain on knees and lower back.
How any calories will I burn on a stationary bicycle?
Like any other piece of exercise equipment, the amount of calories burned is as much a factor of the intensity level of your workout and your own metabolism. The average moderate workout will burn about 300 calories per hour.
What are the advantages of stationary biking?
A great advantage of stationary bikes over other fitness equipment is that it is very easy to read while cycling, because you are already sitting with your hands free and not moving up and down like you would on a treadmill. Reading will combat any boredom associated with stationary biking. Compared to running, a stationary bike provides users with a thorough low-impact workout that creates less stress on joints.
In addition,stationary bikes are generally inexpensive. They are very durable and require only minor maintenance. This eliminates a stress associated with home gyms; what to do when the machine breaks.
What are the disadvantages of stationary biking?
The biggest complaint with bicycle users is that is a “pain in the butt”, literally. The numbing discomfort in the buttocks is equal to the mind-numbing boredom associated with riding.
*Trainer’s Tip Whether you are biking on the road or in the gym, make sure your seat height is appropriate. There should be a slight bend in the knee on the down stroke and your lower leg should be perpendicular to the floor on the upstroke. Your seat should be adjusted so that your knees are not bent passed your toes on the upstroke. If you have a history of knee pain, the recumbent bike is a good option.