If you are like most people, when it comes to cardio you just want to go to the gym, get on a machine and not think too hard about it. As far as equipment goes, the big three are the treadmill, the stair climber, and the elliptical machine. The simplicity of these machines makes even the most infrequent gym-goer feel comfortable. The question is, which of these machines provides the best workout? By “best workout” I mean, which provides the most bang for your buck in calories burned per hour?
While any of these machines provide a great addition to your workout regimen, they each have different advantages. The treadmill has ease-of-use, and is highly tailorable to your desired performance level. The stair climber will stimulate your muscles to a high degree, and is more strenuous. But the elliptical machine involves more muscle groups, is easy on the joints, and is still great for longer cardio sessions.
Just to clarify, we are talking steady state cardio here. A lot can be, and indeed has been, said or written about interval training. I’m not here to debate the effectiveness of this approach, or to advocate for or against either one. I just want to evaluate the effectiveness of these machines.
An Overview
All measurements of calories burned are for a 180-pound individual,they are also approximate. The amount of calories you will burn exactly will vary from individual to individual based upon a number of factors. These include weight, body fat percentage, age, and resting metabolic rate, as well as many others.
The Stair Climber
Calories:
- Burns about 800 calories/hr.
Advantages:
- Builds muscle more than the competition, adding to calories burned later, even at rest.
- More strenuous than the competition
- There really is no low intensity level with this machine. Going up steps slowly is still very hard work.
Disadvantages:
- More difficult to sustain a steady pace for a long cardio session. 30 mins is tough, an hour is very, very tough for most people.
- Some impact.
The stair climber will give you a break workout and you will really feel the burn, especially in your thighs. However, the fact this form of exercise is more strenuous means that it’s more difficult to sustain for a longer training period.
Your quadriceps, hamstrings, and calves will all get a good pump and will grow as a result of using a stair climber. So if you want to maintain, or even increase muscle mass in your lower body, this may be your best bet.
As a result of the additional load-bearing that is done by your legs, climbing stairs is also beneficial for bone strength.
As with any type of resistance training involving the lower body, it will help you gain a favorable hormonal profile. Guys will experience a testosterone and growth hormone boost. So this is clearly the anabolic choice.
The Treadmill
Calories:
- Burns about 500 calories/hr at 3 mph. (Leisurely walking pace)
- Burns about 700 calories/hr at 6 mph. (Jogging)
Advantages:
- Simple, easy to use.
- Good for longer sessions.
- Lots of ways to switch it up, incline, speed etc.
Disadvantages:
- Less strenuous
- Least calories burned
- Some impact
The treadmill is the most straight-forward, and the easiest of these choices. If you are just walking or jogging at a comfortable pace, it is possible to sustain a steady pace for a long time for most people. The trade-off being that because it’s easier, you’re burning less calories. There is also little or no upper body involvement.
The addition of an incline definitely allows for the level of exertion to be increased substantially. Also, you can walk, jog, or run on most treadmills. Most have a top speed of about 12 mph, with high end machines going as high as 25 mph. Your local gym is unlikely to have these, unless Usain Bolt is a regular.
The Elliptical Machine
Calories:
- Burns about 800 calories/hr.
Advantages:
- Virtually zero impact.
- Works upper and lower body.
Disadvantages:
- Not a real-world movement.
- No variations.
Although when training with elliptical machine you will I’m not to be replicating a real-world movement, you will be working your arms and back and chest, as well as your leg muscles. Yes, these muscles will only be worked secondarily, but they will be stimulated far more than on the other two machines. You can also make a conscious effort to focus more on your upper body if you like.
The fact that more of your body is used to perform this exercise makes it a huge favorite. In particular, it would be prudent for people who do little or no exercise to use an elliptical machine if they are only going to do this one physical activity.
The elliptical machine will also have the most beneficial effects on your circulatory system. All of these machines will help with that, but the elliptical machine will pump blood around your entire body probably more than the competition.
Another advantage of this is the minimal stress on your joints, and lack of impact. Again, this is especially important for older people and those who have little or no other physical activity in their life.
Although the elliptical machine provides a fairly complete workout, and hits most of your major muscle groups, it is still appropriate for longer exercise sessions.
The Winner Is…
All of these machines will help you get a good calorie-burning workout in. No matter which one you choose you’ll be far better off than if you were doing none of them.
The treadmill has some factors in its favor. Ease of use and the fact that it is suitable for longer sessions. Stair climbers are more challenging, help build muscle, and burn calories at a fast rate.
However, the smooth, easy-on-the-joints motion of the Elliptical machine, combined with the involvement of both the upper and lower body, make this the winner in my opinion.
A one hour session on the elliptical machine is not beyond reason, in fact longer times on this piece of equipment are less difficult than on some of the competition.
So, whatever your choice is, jump on one of these machines and get your cardio in!
Other Articles of Interest:
Is Speed Bag Training Good For Cardio?
