Which are the best gym exercises?

Here are the basic forms of cardio machines that you will see in health clubs or that you may wish to purchase for yourself.

Running – Outside or on a Treadmill

If you are running or walking outside on fairly flat terrain, you will burn more calories the farther you go. A 150 lb person will burn about 110 calories per mile, and you will burn more or less depending on your bodyweight. Whether you are walking or running, it is the distance that is important not the speed in relation to the amount of calories burned. Of course, you will be done your workout sooner if you run though.

If you are using a commercial grade treadmill, you will be able to enter in your bodyweight to get an accurate reading of the amount of calories that you burn. If you adjust the incline level so that you are moving uphill, you will burn way more calories.

When I run on a treadmill with no incline level, I burn a little over 350 calories in half an hour. If I walk briskly (3.8 mph) at a 15% incline, I burn about 450 calories in half an hour. You don’t have to be a good runner to get a great workout from a treadmill!

Upright Exercise Bike

Historically, this has been the most popular piece of exercise equipment at the gym and at home. Everyone has ridden a bike in the past, and it is not unfamiliar or awkward feeling when you first start using it.

I see many people reading magazines or books while they ride the bike. I think that if you can casually read while doing cardio, you are not working hard enough!

I find that if I am working at a descent intensity on a bike, I will burn about 300 calories in half an hour.

Recumbent Exercise Bike

The real difference between the upright bike and this is Comfort. Many people find that on an upright bike, their backs get sore from leaning over and their rear ends ache from the seat. The recumbent bike fully supports your back and has a large seat. It takes a little to get used to, but your entire backside will thank you.

I have found that I burn slightly more calories on the recumbent bikes compared to an upright bike.

Stair Climbers

These used to be the most popular piece of equipment 15-20 years ago. There is actually a piece of equipment in some gyms called a “Stepmill”. The Stepmill is just like walking up a real set of stairs. It is actually a mini escalator that runs backwards and you have to keep walking up it. It burns an incredible amount of calories, but is too hard for most people’s tastes. (Most people would rather read on a bike)

Even regular stair climbers burn more calories than a treadmill or an exercise bike and are easy on your knees. The key points to remember while using one so that you maximize your workout are:
1. Make sure that you are taking big steps – not just little 2″ ones!
2. Don’t support your body weight with your hands – you lose most of the benefits.

When I work out on a Stair Climber, I aim to burn about 450 calories in half an hour.

Elliptical Trainers

These are by far the most popular cardio equipment in fitness facilities today. It does take a few times to get used to the motion of the machine, but it is well worth it.

Because you are using your legs and arms at the same time, you are exercising more muscles at the same time, and you burn an incredible amount of calories.

The main reason why people like this machine, is because it seems easy. When you watch your heart rate, it will really be going, but it doesn’t seem that you are actually working that hard. For example, if your heart rate is 150 beats per minute on an Upright Bike, you will be working incredibly hard. On an elliptical trainer, 150 beats per minute seems so much easier.

Because the elliptical trainer seems easier, people work harder, burn more calories, and burn more fat in less time.

When I work out on an elliptical trainer, my goal is to burn 600 calories in half an hour.

Aerobics, Step Classes, Spinning Classes, Tae Bo, Pilates, Yoga, or other Group Exercise

For the person who enjoys working out in a group, there is a wide variety of choices that you will discover at fitness facilities. Depending on the level of the class, these workouts can be challenging for even the most fit. As well, many of these classes incorporate muscle building exercises as well as cardiovascular work.

You can’t look at a class the same way that you look at a workout on a piece of fitness equipment. There is a lot more of a social and support aspect than there is when you workout on a stair climber. If you have a hard time getting yourself to the gym, regularly scheduled fitness classes may be the answer for you.

Conclusion

To effectively use cardio to burn away fat, you will need to put in a significant and consistent effort.

Remember, the total amount of calories burned is more important than the time that it takes you to burn them. As long as you use exercise to increase the amount of calories that you burn each day, you will lose fat.

It is also important that you find something you enjoy to do. An easy fitness class may burn fewer calories per hour than an elliptical trainer, but if you hate working out on the elliptical trainer, you won’t continue exercising for long. Every single bit or cardio that you do counts, and anything is better than nothing.