Exercise machines and equipment can assist in a weight loss program, but the key to success is to actually use them. The U.S. National Institutes of Health recommend a 30-minute period of moderate physical activity at least five times per week to maintain weight. Weight loss requires longer exercise time using equipment to burn calories. The amount of time varies with the individual weight loss goals and the health of the exerciser. A professional medical assessment should be done prior to using exercise equipment.
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The Arthritis Foundation notes that, in addition to the benefits of weight loss, stationary cycling provides a workout that avoids stressing weight-bearing joints, reduces injury potential and avoids the problems of weather for outdoor cycling. Physical therapist Matthew Goodemote at Gloversville, New York's Community Physical Therapy and Wellness program, suggests starting with a five-minute session three times a day. Increase the time by five minutes when that short workout time becomes comfortable. The optimum times of 30, 45 or even 60 minutes every day burn a significant number of calories when food intake is also controlled.
You can lose a pound after burning 3,500 calories. Casual cycling on the stationary bicycle, recumbent or semi-recumbent indoor cycles for one hour burns 520 calories for riders weighing 155 lbs. 185-pound riders burn 622 calories for the same hour of cycling.
Walking at approximately 2 mph burns 181 calories for an exerciser weighing 160 lbs. Faster walking on the treadmill, approximately 3.5 miles per hour, burns 276 calories for the same 160 lbs. walker. The treadmill offers a practical aerobic workout when the weather outside prohibits walking.
Rowing machines offer, according to the American College of Sports Medicine, "an efficient and effective low-impact exercise" that uses the back, legs, abdomen and arms for a "total-body workout." The sports medicine group recommends a minimum of a 30-minute workout at a level that breaks a sweat, but still allows the exerciser the ability to carry on a normal conversation. This workout should be done five days every week. The daily workout, combined with lower calorie intake each day, should result in safe weight loss.
Combine calorie reduction and exercise to lose weight and improve health. Exercise steppers, or mini steppers, provide aerobic activity and, when used as part of a daily exercise program, assist in burning calories for weight loss. The Centers for Disease Control and Prevention recommends using muscle-strengthening activities, such as steppers, as part of a regular exercise regimen of two or more days a week. Steppers work out shoulders, arms, legs, hips, back, abdomen and chest. Stepper machines burn approximately 446 calories over an hour-long exercise session.