The best exercise machines for weight loss are the ones you will actually use on a regular basis. Before using or purchasing a piece of equipment, you should determine your level of fitness, lifestyle preferences and physical needs, recommends Tim Ray, D.C., in an article in the “Journal of the American Chiropractic Association.” Losing a pound of weight requires burning 3,500 calories more than you consume, so you may spend a good amount of time on your machine–make sure you enjoy the activity to ensure adherence to your exercise plan.
Treadmills
Treadmills are appropriate for most weight loss seekers, as it requires little coordination or special skill. Beginners may walk and add in jogging intervals as they progress. In one hour, a 200-lb. person burns almost 750 calories performing a 5 mph jog. Participate in this activity faithfully, five times per week and lose up to 1.5 lbs. a week. Treadmills allow you to alter the speed. You can go slower if you are a beginner, or faster if you are more advanced. The incline on a treadmill ranges from 0 to a 15 percent grade on commercial gym models. Adding in inclines also significantly increases the calorie burn. Running is a preferred fat burning exercise, reports the “International Journal of Sports Nutrition and Exercise Metabolism” in a 2010 study. Researchers in South Africa found that participants working who ran at the same intensity as cyclists burned more fat in their workout. People with back pain, arthritis or joint replacements might find treadmills too hard on their bodies, however.
Elliptical Machines
The elliptical trainer provides a calorie-burning workout without impact. Working on the elliptical trainer, with the same intensity as a run, can burn just an equivalent amount of calories. The forward and back glide of the pedal movement mimics running. Increase the cross ramp height to make the movement more like stair stepping and to target different leg muscles. Some elliptical machines come with arm poles that move back and forth with the motion of your legs to provide upper body strength and a greater calorie burn. A heart rate monitor may help you keep your intensity in a level that burns adequate calories for weight loss. Getting the most out of your elliptical workout may take some practice.
Weight Machines
One piece home gyms, like the Bowflex, and selectorized machines at the gym, like Nautilus, help you build lean muscle mass. One-piece units usually use cable resistance to exercise the major muscle groups of the body, while selectorized machines usually focus on just one muscle at a time. The Mayo Clinic points out that a 200-lb. person burns almost 300 calories in an hour performing a weight training workout. Although this is not a huge calorie burn, the development of lean muscle mass improves your body composition–contributing to an increase in your resting metabolism and creating a more lean and toned appearance. More muscle mass means weight loss and weight management are easier.
About this Author
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
