If you are looking to lose weight using workout machines, your best bet is the treadmill. Treadmills are the most effective tools for burning calories and optimizing energy expenditure. If you suffer from any muscle and joint problems that make treadmill use difficult, other cardio machines --- ellipticals or recumbent stationary bicycles, for example --- can help you reach your weight loss goals. Healthy weight loss is typically achieved through a combination of exercise and a balanced diet; consult your doctor before beginning any weight-loss program.
Expert Insight
According to study results published 1996 in "The Journal of the American Medical Association," researchers found that the treadmill optimized energy expenditure, or calorie burn, better than other cardio machines. Additional workout equipment tested during the study included the cross-country ski machine, stationary bicycle, stair-stepper and rowing machine. After the treadmill, the stair-stepper was the best for enhancing the rate of energy expenditure.
Types
The speed of your workout on the treadmill will determine how quickly you lose weight. Running and jogging will burn more calories than walking on the treadmill. If you weigh 160 lbs., you'll burn 986 calories in one hour of running at 8 miles per hour, MayoClinic.com calculates. Jogging for an hour at 5 mph burns 584 calories while walking at 3.5 mph burns 277 calories in an hour for the same person.
Features
Interval training can help you lose weight fastest on the treadmill. With this approach, you alternate periods of high-intensity exercise with more moderate pacing. For instance, run for 10 minutes and jog at a moderate pace for another 10 minutes. Or switch between sprinting for one minute and jogging for two minutes. Continue the pattern for the duration of your workout, at least 30 minutes.
Considerations
If you have lower back pain, using the treadmill on a regular basis may be difficult. As an alternative, you can consider a stationary bike. Recumbent stationary bikes offer extra back support while still allowing you to burn calories toward your weight-loss goals. Cycling at a moderate pace burns approximately 493 calories an hour for a 155-lb. person, according to the NutriStrategy website.
References
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- American Council on Exercise; What's the Best Piece of Cardio Equipment to Use?; Jessica Matthews
- "The Journal of the American Medical Association"; Energy Expenditure With Indoor Exercise Machines; Anne Zeni, et al.; 1996
- NutriStrategy: Calories Burned Bike Riding or Cycling
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