Best Exercise Machines to Use for Weight Loss
The best exercise machines for weight loss are the ones you will actually use on a regular basis. Before purchasing a piece of equipment, you should determine your level of fitness and decide which machine has the options to change as you become more fit Since losing a pound of weight requires burning 3,500 calories more than you consume, you may spend a good amount of time on your machine so make sure you enjoy the activity to ensure you'll stick with your exercise plan.
Treadmills are appropriate for most weight loss seekers, as walking or jogging requires little coordination or special skill. Beginners may walk and add in jogging intervals as they progress. In one hour, a 185-lb. person burns 710 calories performing a 5 mph jog. By watching your food intake and doing this workout five times per week, you could lose up to 1.5 lbs. a week. Treadmills allow you to alter the speed. You can go slower if you are a beginner, or faster as you get more advanced. The incline on a treadmill ranges from 0 to a 15 percent grade on commercial gym models. Adding in inclines significantly increases the calorie burn. Running is an excellent fat burning exercise, but people with back pain, arthritis or joint replacements might find treadmills too hard on their bodies, however.
- Treadmills are appropriate for most weight loss seekers, as walking or jogging requires little coordination or special skill.
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The elliptical trainer provides a calorie-burning workout without impact. A 185-lb. person working on the elliptical trainer can burn up to 800 calories an hour. The forward and back glide of the pedal movement mimics running without the joint-jarring impact. Increase the cross ramp height to make the movement more like stair stepping and to target different leg muscles. Some elliptical machines come with arm poles that move back and forth with the motion of your legs to get your upper body moving, which increases the calorie burn. A heart rate monitor may help you keep your intensity in a level that burns adequate calories for weight loss.
- The elliptical trainer provides a calorie-burning workout without impact.
- A heart rate monitor may help you keep your intensity in a level that burns adequate calories for weight loss.
One piece home gyms, help you build lean muscle mass. One-piece units usually use cable resistance to exercise the major muscle groups of the body, while other machines focus on just one muscle at a time. Harvard Medical School points out that a 185-lb. person burns 266 calories in an hour performing a basic weight workout. Although this is not a huge calorie burn, the development of lean muscle mass improves your body composition--contributing to an increase in your resting metabolism and creating a more lean and toned appearance. More muscle mass means weight loss and weight management are easier.
- One piece home gyms, help you build lean muscle mass.
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- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- "International Journal of Sports Nutrition and Exercise Metabolism;" Higher Fat Oxidation in Running Than Cycling; Feb. 2010
- Department of Health: 2008 Physical Activity Guidelines for Adults Summary
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826-37. doi:10.1016/S0140-6736(11)60812-X
- Centers for Disease Control and Prevention. Physical activity for a healthy weight. Updated May 15, 2015.
- Viana RB, Naves JPA, Coswig VS, et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med. 2019;53(10):655-664. doi:10.1136/bjsports-2018-099928
- Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: A second update of codes and MET values. Med Science Sports Exerc. 2011;43(8):1575-1581. doi:10.1249/mss.0b013e31821ece12
- Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Science Sports Exerc. 2009;41(2):459-471. doi:10.1249/mss.0b013e3181949333
- Sanghvi A, Redman LM, Martin CK, Ravussin E, Hall KD. Validation of an inexpensive and accurate mathematical method to measure long-term changes in free-living energy intake. Am J Clin Nutr. 2015;102(2):353-358. doi:10.3945/ajcn.115.111070
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.