If you’re looking to lose a little bit of weight, you’ve probably started turning towards the gym as a way to help you do this. And you’re not wrong to do so. Using the gym to support your efforts is a great way to help increase that calorie deficit that you’ll need to do it. And whilst there are so many more reasons for exercising than just burning calories, it can definitely give you a helping hand if that is your goal. So if you’re looking for the best cardio machines to help you hit your weight loss goals, Hussle is here to help.
What type of exercise helps you lose weight most efficiently?
It helps to understand what types of exercises to be focusing on when looking to lose weight. And whilst everyone might define the number of exercises and fitness types differently, it can be helpful to know the most basic of these. Cardiovascular fitness. Muscular strength. Muscular endurance. And flexibility.
Cardiovascular fitness includes any exercise that increases your heart rate to pump oxygen around your blood. Think running, swimming, cycling, and rowing. Strength training is any exercise that focuses on the activation of certain muscle groups. Think squatting, bench pressing, and deadlifting with heavy weights. Muscular endurance training focuses on building the endurance of your muscles and how long they can go for. Think HIIT classes, circuit training, and cross-fit. Think lighter weights but lots and lots of reps.
So when it comes to weight loss, which of these should you be focusing on. The most straightforward answer would be cardio. As a general rule, cardio burns more calories per hour of exercise than strength training does. But it’s important not to ignore the longer-term benefits that strength and endurance training can bring, such as muscle definition, increased metabolism, changes in body composition, as well as an endless list of general and mental health improvements.
Which cardio machines burn the most calories?
Cardio isn’t most people’s favourite word. Cue flashbacks of panting and heavy sweating. But it doesn’t have to be this way. The first thing to remember is that as you increase your cardiovascular fitness, the exercises get easier. The second thing is that there are lots of options when it comes to cardio. Hate star jumps and high knees? Then don’t do them. Turning to the cardio equipment in the gym is a great way to make aerobic exercises a part of your workout.
Time to get to the point. What are the best cardio machines for burning calories and losing weight?
We know, we know. The treadmill is perhaps the most boring piece of equipment in the gym. Just running, but without any of the views you might get from the outdoors.
But the truth is, running on the treadmill is a very efficient way to burn calories in a short amount of time. The exact number will depend on your gender, age, weight, speed, and the length of time you do it for. But, the average male will burn about 400-450 calories running on the treadmill for 30 minutes. The good thing about this machine is that you’ll often be able to input your details and get a real-time view of the number of calories you’re burning as you go.
It doesn’t have to be as tedious as you think. The treadmill is also an excellent machine to mix things up. Experiment with those intervals. Try periods of higher speed and then rest. Play around with the incline. Do a mixture of it all and see the calorie burn rise.
The stationary bike
If you’ve got troublesome knees or are just looking for something more low impact, the bike is a great option. Easy and accessible, it’s a cardio machine you can put in a shift on. Many people think it works the legs only, but you will be engaging your upper body with the correct form.
But it is less of a full-body workout than other pieces of equipment like the treadmill. The average male is looking at about a 250-300 burn per 30 minutes on this machine on the calorie front.
The rowing machine
Lot’s of people avoid the rowing machine. It is a bit harder to navigate. And getting the correct form can take some practice. But once you’ve got the hang of it, lots of people make it a sworn favourite. You’ll often hear that the rower engages up to 80% of the body’s muscles, and you’ll feel it too.
With that in mind, it’s a bit harder to put in a long shift on this machine. It’s a good one to include when you’ve got a little less time for your workout. For calories, it’s a similar burn to that of the bike. But by engaging all those muscles, rowing can double as a full body strength and endurance session that will get your heart rate up and help build muscle in one go.
The cross trainer
Also called the elliptical and an often overlooked machine. The cross trainer has a host of benefits for the body and is an easy one to use regardless of age or fitness level. Step on, work the arms, move the legs. You’re looking at about 200-250 calories burned per 30 minutes on average. Not as many as some of the other pieces of equipment, but a good one for those looking to get started.
So now you’ve got the knowledge about calories and cardio, it’s time to put it into practice. Whether it’s just for a weight loss goal or you’re looking to start fitting fitness into your life.