While aerobic exercise is the primary form of activity for calorie burn and weight loss, strength training is also an effective way to manage weight and maintain good health. The ab crunch machine is a piece of exercise equipment designed to engage, tone and trim the abdominal muscles. The Cleveland Clinic suggests doing 12 to 20 repetitions at lower weights or resistance for effective toning results.
Description
While there are many different ab crunch machines, a common crunch machine is a seated bench that is connected in the middle by a hinge mechanism. The lower-body portion is usually stationary, and the upper-body section moves freely. A foot rest and handle bars are connected to the bench to aid you as you perform each crunch, allowing you to isolate and engage your abdominal muscles. Because ab crunch machines come in many varieties and styles, check your user manual for proper use, form and maintenance of your machine.
Calorie-Burn Profile
According to the health website FitClick, a 150-pound individual can burn 323 calories per hour of using an ab crunch machine, or 80 calories in 15 minutes. The same individual who uses a side crunch machine can burn 102 calories in 15 minutes.
Variables
A number of variables can factor into your total calorie burn from doing crunches on an abdominal machine. These factors may include gender, fitness level, body composition, form, crunch machine type, duration and intensity of exercise. When doing crunches, keep in mind that speed will not necessarily yield the most effective results. Follow the instructions on your machine's user manual and aim for proper form with each crunch.
Exercise Guidelines
You should strive to incorporate cardiovascular, strength and flexibility training into your regular workout program in order to achieve optimal health and fitness results. Combining strength-training exercises, such as using an ab crunch machine, with your cardio workouts can improve strength and posture, reduce the risk of low-back injury and aid in overall weight management, according to the American Council on Exercise.
Considerations
Speak with your doctor before beginning a new exercise program. If you are a male over 45, a female over 55 or have a history of smoking, high blood pressure, high cholesterol, diabetes or heart disease, consult a physician before participating in an exercise regimen.
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