Top 4 best machines for weight loss at the gym
Want to burn more calories to lose weight? Which cardio equipment is the most effective and provides the most results? Well, we've compiled a list of the top 5 machines which you can find across most gyms that will provide an intense exercise.
The following are the best weight loss cardio machines:
- Rowing machine
- Assault bike
- Stair climber machine
These machines will not only help you lose weight, but they will also help you build up your cardiovascular endurance and stamina. We'll go through several lower-impact alternatives in the sections that follow.
First, let's take a quick look at how to reduce weight.
Your calorie expenditure determines your ability to lose weight. This relates to the number of calories you eat vs the number of calories you burn. To lose weight, you must be in a caloric deficit, which means you must burn more calories than you consume. Exercising and practicing cardio are two things that may help you build and sustain a calorie deficit.
But which cardio machine are the most effective?
If you're looking to get the most out of your gym time, these are the top five pieces of cardio equipment that will help you get the most out of your workout.
1. ROWING MACHINE
Best for a full-body workout, weight loss
Low impact: Yes
Muscles Used: calves, quadriceps, hamstrings, glutes, abs, obliques, pecs, biceps, triceps, deltoids, upper back, and lats
Approx. Calories Burnt: Stationary moderate rowing burned 210, 260, and 311 calories in 30 minutes for a person weighing 125, 155, and 185 pounds, respectively, according to Harvard Health Publishing. In contrast, strenuous rowing on the machine for the same period burned 255, 316, and 377 calories, respectively.
Benefits: Aside from the usual cardiac advantages such as enhanced physical and mental wellness, the rowing machine is fantastic since it exerts minimum stress on the body due to your sitting posture. Indeed, it is an excellent low-impact cardio exercise that is gentle on the joints while being effective and demanding. It's also a great alternative for individuals who want to work out their full-body, since it targets more muscles than simply the lower body.
One of the best cardio machines for weight loss is the rowing machine. It works out your whole body and makes sure you can move in all directions. Sixty percent of the power in each stroke comes from your legs, but many other muscles also work, so you know you're getting a full-body workout.
The rowing machine has a seat that slides, a handle that you can hold with both hands, footrests, a flywheel, and a damper that you can adjust and that is attached to a fan cage. You do the whole workout while sitting down and putting your feet on the footrests in front of you. When you pull on the handle, which is connected by a chain to the flywheel and the damper, the seat slides back and you move backward. That is one pull or stroke.
It also has a monitor display that lets you how many kilometers or miles you've rowed, how long you've been on the machine, and also how many seconds it requires to row one meter, among other useful information.
For the rowing machine to work best, you need to set the damper to the right level. The rowing machine can be set anywhere between 1 and 10. But this is not the same as the level of intensity. The damper controls how much air can get into the cage while you're rowing. It's like how the gears on a bike work. Simply put, if the damper is 10 or higher, more air can flow through the fan cage. Because of this, it takes more work to make the wheel spin. It also means that the wheel will slow down more on the recovery stroke, making it harder to speed up the wheel on the next row. On the other hand, if the damper is set to a lower level, the flywheel will be easier to turn.
The way you set the damper on the rowing machine is up to you, just like how you set the gears on your bike. As a general rule, set it between 3 and 5:
- For longer period exercises, 3 is the best setting.
- For small period exercises, 5 is the best setting.
Best for weight loss, cardiovascular endurance
Low impact: No
Muscles used: quadriceps, glutes, hamstrings, abdominals, calves
Approx. Calories Burnt: A 130-pound person running 5 miles per hour can burn up to 537 calories in an hour, while a 180-pound person can burn 744 calories in the same amount of time.
Benefits: As the assault bike, the treadmill is great for people who want to run but don't want to deal with the weather. It's a simple way to get your heart pumping at the gym to lose weight. You can change the incline of the treadmill to make it harder or easier for you to use. Set your treadmill to an incline of 1% if you want to make it feel like running outside, even though it's easier to run on a treadmill. But it's not a good idea to keep your treadmill at a steeper angle for a long time. Your body wasn't made to run uphill for a long time, so be careful about that.
The treadmill is the most popular cardio machine of all time, and for a good reason. You move along a conveyor belt that is connected to a screen that lets you change the speed and angle. Most treadmills also have different types of workouts, like hill and intervals, so you can choose the one that works best for you at the moment. Not just that, although some treadmills even have virtual scenery workout options so you can run through some simulated trails.
Most of the time, you walk, jog, or run forward on a treadmill. But if you want to change things up a bit, you can also take side-steps or, if you have enough coordination, even walk or jog backward. But if you do this, be careful and use the handles when you need to.
3. ASSAULT BIKE
Best for a full-body workout, weight loss
Low impact: Yes
Muscles Used: calves, hamstrings, back, glutes, quadriceps, core
Approx. Calories Burnt: Between 20 and 30 calories are burned each minute by the average human.
Benefits: The assault bike is low-impact cardio equipment like the rowing machine. While still demanding and effective, this makes it ideal for individuals who wish to avoid aggravating their joints. Furthermore, it's a far more secure alternative to outside riding. As long as you're not concerned about weather conditions or other potential dangers, this is a great option for biking.
The assault bike is not like a regular stationary exercise bike at all. With the assault bike's long handles, you can move your upper body as well as your legs, giving you a full-body workout that will help you burn calories and lose weight.
A fan is what makes this bike work. When you pedal, you make wind, which works against you. You're in for a sweaty, heart-pumping workout because the harder you pedal, the more wind resistance you create and the harder it gets.
A workout on an assault bike is best done in short, intense bursts. Think of intervals like going as fast and hard as you can on the bike for 40 seconds, then take 20 seconds off. You can also do things like air squats or push-ups in between, or you can take the time to rest. Whatever method you choose, you'll surely feel the effects.
Best for: weight loss, those who want lower body focus
Low impact: Yes
Muscles Used: hamstrings, calves, quads, glutes, and core
Approx. Calories Burnt: Harvard Health Publishing says that a 30-minute step machine workout burns 180 calories for a 125-pound person. This burned 223 calories for a person who weighs 155 pounds and 266 calories for a person who weighs 185 pounds.
Benefits: A stair climber is a basic machine, but it can be used in so many different ways to get an excellent cardio workout and help you lose weight. To make it harder, you can take two stairs at once, climb the stairs sideways, or do a squat or frog jump between each step to work your quads and glutes even more. Some people also like to wrap a resistance band around their legs and do kickbacks while they step. This means that it is not only a good way to improve your cardiovascular endurance, but it can also help you build stronger muscles.
The stair climber is a fantastic piece of cardio equipment that makes it feel like you are walking upstairs. And if you've ever gone up a flight of stairs, you know how it may make your lower body burn.
With the stair climber, you don't need to locate a large structure with numerous flights of stairs to obtain the same sense, you can do it in one place since the steps are part of a moving belt that revolves. In addition, on the monitor, you can see how many flights or floors you've climbed, your pace, how long you've exercised, and your heart rate. You may adjust the difficulty level to reflect your current fitness level. Most machines have a range of 1-10 or 1-20.
Handles are provided on each side of the stair climber for you to grab onto. Because you may lean your weight on your upper body instead of your lower, it will be less taxing on your lower body. To get the most out of your aerobic workout, you should strive to limit the weight you disperse to your upper body. Keeping your grasp light while holding onto anything for balance can ensure that you don't put all of your weight on the handles.
So these are the top five cardio equipment for weight reduction. A wide variety of options are available, from those that focus on the lower body to those that target the whole body. People who need low-impact machines may also find them here.
To sum up, remember that the projected calories burnt are merely an approximation. Be sure to keep in mind that everyone's activity level, fitness level, and weight all have a role in how much energy you expend. A calorie deficit will allow you to sustain your weight reduction, thus it's important to use cardio equipment to get there. If you're looking for additional ways to stay fit, Snap Fitness has plenty of suggestions.
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