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Faizan
The treadmill and stair climber are two of the most popular cardio machines you can find at the gym or use in your home, and both can help you lose weight. In fact, all cardiovascular exercise burns calories, and if you burn enough calories, you’ll lose weight. But if you’re looking to choose between the two, it’s helpful to know which machine is more efficient at torching calories and helping you reach your goals faster.
The Better Calorie Burner
The treadmill is known as the gold standard for cardio machines, and that title may be valid. A study published in the May 1996 issue of the "Journal of the American Medical Association" found that the treadmill is better than the stair climber for burning calories when subjects exercise at the same rate of perceived exertion. The treadmill also beat out other indoor exercise machines including the cross-country skiing simulator, the rowing ergometer, the cycle ergometer and the Airdyne bike.
Cranking up Calorie Burn
Regardless of which machine you choose for your cardiovascular exercise, you can increase your calorie burn. Rather than use the machine at a steady, moderate pace, do intervals of high intensity exercise followed by periods of recovery. Known as high intensity interval training or high intensity intermittent exercise, this method of training has been shown to burn more fat than steady state exercise. A study published in the April 2008 issue of the "International Journal of Obesity" concluded that interval training burns significantly more total body fat than steady state exercise.
More Calorie Burning Tips
You can also increase your calorie burn by avoiding leaning heavily on the handles with either machine. Leaning on handles decreases the exercise’s intensity so you’ll burn fewer calories. If you’re using a treadmill, use your arms just for balance instead, to burn extra calories. You can also increase the incline on the treadmill to burn more calories, even if you are working at a lower intensity. Maintain your posture, keeping your shoulders back, head up and abdominals tight, even with higher inclines, to avoid putting strain on your back.
Before Stepping on the Machine
If you have not exercised before or are relatively new to exercising, speak to your doctor and begin with a slow pace regardless of which machine you choose. Do not try interval training if you are a new exerciser; this type of exercise may be too intense and require more coordination, especially if sprinting, than you are accustomed to. Begin your workout with a five- to 10-minute warm-up to gradually increase your heart rate, and end your workout with a five- to 10-minute cool down to slowly return your heart rate to normal.
The Better Calorie Burner
The treadmill is known as the gold standard for cardio machines, and that title may be valid. A study published in the May 1996 issue of the "Journal of the American Medical Association" found that the treadmill is better than the stair climber for burning calories when subjects exercise at the same rate of perceived exertion. The treadmill also beat out other indoor exercise machines including the cross-country skiing simulator, the rowing ergometer, the cycle ergometer and the Airdyne bike.
Regardless of which machine you choose for your cardiovascular exercise, you can increase your calorie burn. Rather than use the machine at a steady, moderate pace, do intervals of high intensity exercise followed by periods of recovery. Known as high intensity interval training or high intensity intermittent exercise, this method of training has been shown to burn more fat than steady state exercise. A study published in the April 2008 issue of the "International Journal of Obesity" concluded that interval training burns significantly more total body fat than steady state exercise.
More Calorie Burning Tips
You can also increase your calorie burn by avoiding leaning heavily on the handles with either machine. Leaning on handles decreases the exercise’s intensity so you’ll burn fewer calories. If you’re using a treadmill, use your arms just for balance instead, to burn extra calories. You can also increase the incline on the treadmill to burn more calories, even if you are working at a lower intensity. Maintain your posture, keeping your shoulders back, head up and abdominals tight, even with higher inclines, to avoid putting strain on your back.
Before Stepping on the Machine
If you have not exercised before or are relatively new to exercising, speak to your doctor and begin with a slow pace regardless of which machine you choose. Do not try interval training if you are a new exerciser; this type of exercise may be too intense and require more coordination, especially if sprinting, than you are accustomed to. Begin your workout with a five- to 10-minute warm-up to gradually increase your heart rate, and end your workout with a five- to 10-minute cool down to slowly return your heart rate to normal.
Posted in: Exercise and Fitness
