Decisions…decisions…When it comes to burning fat, cardio is a key component of any fitness routine. Of all types of steady state cardio, three popular options are the treadmill, bicycle, and rowing machine. Each of these machines can help you burn calories and lose weight, but they have different pros and cons and will burn calories at different rates. Each methods are linked to
- Improved cardiovascular fitness: help increase your heart and lung function, which can lead to improved endurance and overall fitness.
- Weight management: Running, cycling and rowing can burn a significant number of calories and can aid in weight loss and management when combined with a healthy diet.
- Reduced risk of chronic diseases: Regular cardio has been linked to a reduced risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.
- Convenience: bikes, treadmills, and rowing machines are widely available in gyms, homes, and hotels, making it easy to fit in a workout no matter where you are.
Treadmill
The treadmill is one of the most popular choices for fat burning because it allows you to run or walk at different speeds and inclines. This can help increase the intensity of your workout to target different muscle groups.
Treadmill running has been found to be as effective as other forms of cardio such as cycling and swimming in terms of improving cardiovascular fitness and weight management. A study published in the Journal of Sports Science and Medicine in 2005 found that treadmill running and cycling resulted in similar improvements in VO2 max, a measure of cardiovascular fitness. Similarly, a study published in the Journal of Obesity in 2011 found that treadmill running and cycling resulted in similar amounts of weight loss over a 12-week period.
Running at a moderate pace for 30 minutes can burn around 200-300 calories, while a vigorous run can burn around 400-500 calories. A key advantage of treadmill is that it’s easy on the joints, making it a good choice for people with knee or ankle issues. However, it can be boring for some people, and the high impact nature of it can be tough on the joints over time.
Stationary Bike
The bicycle, whether it’s a traditional road bike or a stationary bike, is another popular option for fat burning. Cycling is a low-impact exercise that can be done at different intensities, making it easy to burn a lot of calories. A recent study published in the Journal of Applied Physiology in 2020, it has been found that stationary biking can be an effective way to improve muscle mass and strength, specifically in the legs, which could be beneficial for overall fitness.
Riding a bicycle at a moderate pace for 30 minutes can burn around 200-300 calories, while a vigorous ride can burn around 400-500 calories. Stationary bikes offer a variety of resistance levels, making it easy to increase the intensity of the workout as you become more fit. However, it only works the lower body, and it can be boring for some people.
Row Machine
The rowing machine, also known as an ergometer, is a full-body workout that targets the legs, back, shoulders, and arms. It’s a low-impact exercise that is easy on the joints, making it a good choice for those with knee or ankle issues. Rowing is also a great way to burn calories and lose weight.
Suggested: Best Row Machines under $500
A vigorous 30-minute rowing session can burn around 400-500 calories. However, it requires proper form and technique to avoid injury, and it can be tough on the lower back for some people.
Conclusion
All three machines – treadmill, bicycle, and rowing machine – can be effective for burning fat and losing weight. The treadmill is great for running and walking, the bicycle is good for building endurance and targeting the lower body, and the rowing machine is a full-body workout that’s easy on the joints. Ultimately, the best option for you will depend on your fitness goals, preferences and your body’s condition, it’s important to try out each machine and see which one you enjoy the most. Also, it’s important to mention that burning calories is only one aspect of losing weight, a balance diet and weight training are also important.