Continuation of Advanced Medical Nutrition I; and review of the pathophysiology and the application of the nutritional care process in the treatment of more complex human disease and conditions. But how do you know which machine is likely to feel right to you? Sections focus on particular sports or fitness activities as indicated in the Schedule of Classes. Exercises for Elevated Liver Enzymes. Additionally, exercise prescription and programming will be studied for persons with chronic disease.
Nashville exercise physiologist Kathy Alexander agrees: But how do you know which machine is likely to feel right to you? Here's what you can expect from the most popular cardio machines out there, along with some tips on getting the most out of your workout. Here's the lowdown on what you can expect from some of the machines you're likely to find at your local gym.
The treadmill burns the most calories of any of the cardiovascular machines available at most gyms, says Alexander. You can expect to burn about calories per mile, walking briskly. Stamford notes that a treadmill can be adapted to many different fitness levels by increasing the speed from walking to running or by adjusting the incline.
But even walking may be too much for someone who is overweight and has joint pain. Every time your foot hits the ground, says Alexander, "the impact forces are 3. Since a treadmill is moving under you, the impact may be slightly less than that. One more thing to keep in mind: Treadmills can pose a real balance challenge for new exercisers or those who haven't worked out in a while, says Matthew Vukovich, exercise physiologist and associate professor at South Dakota State University.
These machines pack a little less punch on the joints, and either can be a good alternative to the treadmill, says Vukovich. Because you use them in a standing position, you're using lots of muscle mass, so the calorie burn rate is still pretty high. Elliptical machines with arm components can further increase the numbers of calories you burn, says Stamford.
All our experts agree that the stationary bike offers the workout with the least impact on the joints. People with knee pain are often steered toward these bikes, since the impact of body weight is not a concern as it is on a treadmill, elliptical trainer, or stair stepper.
But to avoid knee strain, you must make sure the bike is adjusted to fit your body, Vukovich says. Most people sit too low, meaning their knees flex too much as they pedal. This can put too much pressure on the knee and result in soreness, warn Vukovich. The stationary bike is a less intense calorie-burner than some of the other machines. You'll need to pedal four miles to burn calories, says Alexander. Rowers are more advanced cardiovascular machines.
Because you must push with the legs while you pull with the arms, rowers require coordination. They also you require you to engage your core abdominal muscles to support and protect your back. Because they use so many muscle groups, rowers burn lots of calories. But this machine has several red flags for a beginning or unfit exerciser. Extra weight often comes with back pain , and this is not a machine you want to use if you have back issues, he says. Choose a machine that feels right.
If impact is a problem, the stationary bicycle may be a better choice than the treadmill. More muscle use equals more calorie burn. The basic rule of thumb is that the machine that exercises the greatest muscle mass burns the most calories. Stand tall with correct posture, your head over your shoulders and your shoulders over your hips. To work the upper body, you must actively push and pull on the handles, not just hold on, says Johnson.
But avoid grabbing the handlebars too tightly; doing so can fatigue the forearms and shoulders and tempt you to lean on the machine—a common mistake. Leaning can reduce the strengthening and fat-burning effects. Plus, over time, it can strain the shoulders and back.
As you exercise, watch your speed. Increasing your RPMs revolutions per minute; some machines may use SPM, or strides per minute ups the intensity, but too much speed can get you into trouble. In other words, excess speed, like leaning, cheats your legs out of some strengthening benefits and reduces the number of calories you burn.
Incorporate at least one workout into your weekly routine, or if you use the elliptical multiple times during the week, try a couple or more. These elliptical workouts employ effort levels that follow a point rate of perceived exertion scale one is very low intensity, 10 is all out effort. During the warm-up, cool down and rest intervals of each, let go of the handles. This gives your arms and upper body a rest but also engages the core and challenges your balance.
Pushing and pulling on the arms handles will help you increase your RPMs. Your perceived exertion should be about a two or a three during this time. Most machines will offer four to six hill repeats per workout. For the other intervals, divide the hills in half and do the following:. For the first half of the hill, keep your hands on the middle of the swinging arm handle, which targets the lower back muscles it mimics rowing.
Cool down for five minutes. Use the following settings:. Then stride easy for two minutes, get off the elliptical and complete 25 body-weight lunges. If you have any energy left, knock out 25 more body-weight squats when you get off the machine. Cross-trainers are usually designed with wide and stable outsoles to provide stability and support for your feet and ankles. Cross-trainers can lack cushioning, which makes them a poor choice for actual running, but the shoes work well on the low-impact elliptical.
Elliptical trainers are lower-body-only cardio machines that has foot pedals you stand on and a stationary handlebar to hold onto. The elliptical cross-trainer is a cardio machine that works the upper and lower body. It has the same pedal platforms as the elliptical trainer, and moves in the same elliptical pattern. An elliptical glider looks very much like an elliptical trainer, however, the pedals move up and down at a slight backward angle.
Not all cardio machines are created equal when it comes to the amount of calories you'll burn. Here's a list of the most popular cardio machines and how many calories you'll burn in 30 minutes.
Exact caloric burn is dependent on weight, fitness level and intensity speed or incline. To find out a better approximation of how many calories you burned, use Livestrong. Video of the Day. Is Elliptical Good Cardio? How to Lose 20 Lbs. Using an Elliptical Trainer.