The best exercise machines for losing weight help you burn a significant amount of calories in the least amount of time. It is important, however, that you choose a machine you like and that fits your particular needs. Although certain machines might become your “favorites,” remember that you will maximize your results and deter injury by regularly cross training.
Treadmills
Treadmill work requires little skill or physical ability, but provides the opportunity to burn a lot of calories. In just 30 minutes, a 150-lb woman going at a 10-minute-per-mile pace burns about 350 calories. Those new to exercise should begin their treadmill work by walking at a steady pace on a flat road—even a 3.5 mph pace will burn almost 300 calories in an hour for a 160-lb. person. Over time, you can increase your calorie burn by adding hills or accelerating to a power walk. The treadmill is a great piece of equipment on which to perform intervals of hard activity (near 90 percent of maximal heart rate) with more moderate segments (at about 55 to 65 percent of maximal heart rate). The journal “Applied Physiology, Nutrition and Metabolism” published a study in 2008 showing that interval training burns more energy and fat than traditional steady state activity. Interval bouts usually last from 30 seconds to five minutes in length.
Elliptical Trainers
Elliptical trainers mimic the muscle mechanism used for running, without the impact that might cause problems for people with arthritis, knee or back pain or the obese. Elliptical trainers that include arm poles help build upper body strength and increase the overall calorie burn of your workout. In a half hour, a 150-lb person working at a moderate intensity (about 65 to 70 percent of heart rate maximum) burns as much as 350 calories.
Changing the height of the cross ramp also helps you target different leg muscles so you can vary the effects of your workout without changing machines. You can perform intervals on the elliptical by increasing your resistance and stride speed for a minute and then recovering at a less-intense level for a minute. Repeat 10 to 15 times for a full workout.
Stationary Bicycle
Stationary bicycles burn fewer calories than treadmills because they do not require you to support your own body weight. If used with intensity, you may still burn a good number of calories while giving your joints a rest. Even going a leisurely 10 mph pace will burn almost 300 calories in an hour for a 160-lb. person. Stationary bikes are beginner friendly. You can increase the calorie burn of your workout by pedaling more quickly, increasing resistance or simulating hills. Performing sprint or hill intervals on the cycle offer other ways to increase calorie burn.
About this Author
With degrees from Princeton and Columbia University, Andrea Cespedes is also a professionally trained chef and has focused studies in nutrition. With over 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.
