Want to burn more calories to help you lose weight? Which cardio machines are actually the best ones to give you maximum results? Well, we've listed the top 5 machines you can find in most gyms that will get your heart pumping and your sweat working out.
The top 5 cardio machines for weight loss are.
1.Rowing machine
2.Assault bike
3.Treadmill
4.Stair climber
5.Elliptical machine
These machines will not only help you burn more calories to lose weight, but they will also improve your cardiovascular endurance and stamina. There are also some lower impact options that we will discuss below.
Weight loss with cardio machines
First, let's take a brief look at how to lose weight.
Weight loss depends on your calorie burn. That is how many calories you burn versus how many calories you burn. To lose weight, you need to be in a caloric deficit, meaning you burn more calories than you take in. One way to help you create and maintain a caloric deficit is to exercise and do aerobic exercise.
But what cardio machines work best?
There are some cardio machines that will allow you to burn more calories than others, so if you want to get your money's worth, then read on to find out the top 5 cardio machines you should head straight to the gym on.
Good for: weight loss, total body workout
Tiny impact? Yes!
Muscles used: calves, quads, hamstrings, gluteus maximus, abs, obliques, pectorals, biceps, triceps, deltoids, upper back and latissimus dorsi
The rowing machine is one of the best cardio machines for weight loss. It applies to the entire body and ensures that you get a full range of motion. While your legs contribute 60% of the strength in each stroke, many other muscles are also at work, so you know you're getting a full-body, all-around workout.
The rowing machine comes with a sliding seat, a handle you can grab with your booth hand, foot pedals, flywheel and an adjustable damper attached to the fan cage. The entire workout is done sitting on a footstool in front of you. You pull the handle, which is connected to the flywheel and damper by a chain, and move backwards as the seat slides backwards. That's a stroke or a row.
It also has a monitor display that tells you how many kilometers or miles you've rowed, how much time you've spent on the machine, and how many seconds it takes to row a meter, among other valuable data.
To get the best results from the rowing machine, you need to set the dampers to the correct settings. Rowing machines can optionally be set to 1-10. however, this should not be mistaken for a strength level. The damper determines how much air is allowed to pass through the cage as you row. It is similar to the way bicycle gears work. In short, a higher damper (10) means more air can pass through the fan shroud. Subsequently, it requires more effort to get the wheels spinning. It also means it slows down more on the recovery stroke, which means the wheels in the next row have a harder time accelerating. On the other hand, setting the damper at a lower level means it's easier to spin the flywheel.
Just as setting the gears on your bike depends on your own personal preferences, so does setting the dampers on a rowing machine. A good rule of thumb is to set it between 3 and 5.
3 is better for longer workouts
5 is the ideal setting for shorter sessions.
However, try the settings so you can see which one works best for you. Customizing this will mean that you will be able to produce a more optimized workout and better weight loss results.
Estimated calories burned.
For people weighing 125, 155, and 185 pounds, respectively, moderate rowing at rest burned 210, 260, and 311 calories in 30 minutes. In comparison, they burned 255, 316, and 377 calories for the same amount of time rowing vigorously on a machine.
Benefits.
In addition to the typical aerobic benefits such as improved physical and mental health, the rowing machine is great because you sit in a position that puts minimal stress on your body. In fact, it's a great low-intensity cardio workout that's easy on the joints while still being effective and challenging. It's also a great option for those who want to use their entire body in their workout, as it targets muscles beyond just the lower body.
Great for: weight loss, total body workout, low impact
Minimal impact? Yes.
Muscles used: calves, hamstrings, quads, core, back, glutes
The Assault Bike takes the typical stationary exercise bike to a whole new level. With an assault bike with long handles, you can not only get a lower body workout, but you can also include upper body exercises in it so you can get a well-rounded workout that will work your entire body and burn some calories to help you lose weight.
The bike runs on a fan. When you pedal, it generates wind as resistance. The harder you pedal, the more wind resistance it creates and the harder it gets, so you need a sweat-inducing, heart-pounding workout. There are no restrictions on assault biking.
The best way to do an assault bike workout is to do short, intense sprints. Think like 40 seconds of pedaling as fast as you can and 20 seconds of rest. In between, you can also incorporate other movements like squats or push-ups, or you can take time to rest. Either way, you're sure to feel the burn.
Estimated calories burned.
The average person can burn 20 to 30 calories per minute.
Benefits.
Again, for a rowing machine, the assault bike is a low-impact cardio machine. This makes it perfect for those who want to loosen up their joints but still need something that's still challenging and effective. Plus, it's definitely a safer option than riding outdoors. It is a great option if you want to ride a bike without having to worry about weather elements or other hazards such as cars, pedestrians, etc.
Great for: weight loss, cardiovascular endurance
Tiny shocks? No
Muscles used: quadriceps, hamstrings, calves, gluteus maximus, abdominals
On the treadmill is for a reason the classic cardio machine of all time. You move on a conveyor belt connected to a monitor that has adjustable speed levels and incline levels. Most treadmills also offer different types of workouts, so you can choose which one is right for you, such as hill climbs and intervals. Not only that, but some treadmills also have virtual scenic workout options so you can run through some exciting trails.
Treadmills are usually used for walking, jogging or running forward. However, if you want to mix it up a bit, then you can also do side steps or even walk or jog backwards if you are coordinated enough. However, if you do this and use the handles as needed, be careful!
Estimated calories burned.
On average, a 130-pound person running at 5 miles per hour can burn up to 537 calories in one hour, while a 180-pound person can burn 744 calories.
Benefits.
Similar to the assault bike, the treadmill is perfect for those who want to run without struggling with the outdoor elements. It's an easy way to get your heart rate pumping in the comfort of the gym or at home. You can adjust the incline of the treadmill to make it harder or easier, depending on your ability. For those who want to mimic the energy expended by running outdoors (because treadmill running is slightly easier), set the treadmill to a 1% incline. However, it is not recommended to keep the treadmill at a higher incline for long periods of time. Your body should not go uphill for a long time, so get bored with it.
Perfect for: people who are losing weight and want to focus on their lower body
Tiny impact? Yes.
Muscles used: quadriceps, gluteus maximus, hamstrings, calves and core
A stair climber is a great cardio machine that simulates walking up stairs. And, if you walk up a few flights of stairs, you'll know it will burn your lower body.
With the stair climber, you don't need to find a tall building with multiple flights of stairs to get the same feeling, you can do so in the one It also comes with a monitor display so you can see how many flights of stairs or floors you It also comes with a monitor display so you can see how many flights of stairs or floors you've climbed, your speed, how long you've been exercising for, your heart rate and other information. You have the option to change the levels so that it's suited to your fitness level. Most machines have a 1-10 or 1-20 option.
Stair climbers have handles that you can hold in front or on both sides. This will make it easier because you can lean your weight on your upper body, reducing the workload on your lower body. However, if you really want to push yourself, then try to minimize the weight assigned to your upper body so that you can really optimize your cardio workout. If you need to hold something for balance, keep your grip light so you don't put your weight entirely on the handles.
Estimated calories burned.
A 125-pound person burns 180 calories for a 30-minute workout on the treadmill. For a 155-pound person, this results in 223 calories burned, and for a 185-pound person, this results in 266 calories burned.
Benefits.
The stair climber is a simple machine, but you can add so much versatility to your workout to get a great cardio workout to lose weight. To make it even more challenging, you can even take the stairs two at a time, climb them sideways, or even add a squat or frog jump between steps to feel a bigger burn in your quads and glutes. Some people also like to tie resistance bands around their legs and add some kickbacks as they pedal. This makes it possible to not only increase your cardiovascular endurance, but also build your muscle strength.
Great for: weight loss, balance and coordination
Tiny impact? Yes.
Works muscles: gluteus maximus, hamstrings, quadriceps, chest, back, biceps, triceps
The elliptical is a common one seen in the cardio section of the gym, and with good reason. It has two separate foot pedals, long handles, a flywheel and a console that tells you all the data you want to know. It doesn't work on your upper body like other cardio machines, but it does work well on your cardiovascular endurance and lower body.
This is especially useful for those who need to return to exercise after an injury or surgery.
Estimated calories burned.
General studies of elliptical machines have shown that people weighing 125, 155 and 185 pounds burned 270, 335 and 400 calories, respectively, during a 30-minute workout.
Benefits.
The elliptical is a great cardio machine for weight loss, and it also has low impact and less stress on the joints. According to this study, the elliptical is a great option for those who need to get back on their toes after an injury or surgery, so if you're in the recovery phase of your fitness journey, give it a try.
It's also very beneficial for those who want to keep their balance. You can let go of the handles and let your core strength work your coordination and abdominal muscles.
Final notes
So there you go, the top 5 cardio machines that are good for weight loss. It covers a range of different types, such as those that are more suited to the lower body or those that provide you with a full body workout. It also offers options for individuals who need a low-impact machine.
As a final note, it is important to remember that the estimated calories burned is only an estimate. Use it as a guide, but remember that everyone is different and your activity and fitness level, age and weight will all affect the amount you actually burn. Most importantly, though, cardio equipment will help you get closer to a calorie deficit so you can continue to lose weight.