Workout Equipment

You have to create an energy deficit of 7,800 Kcal to lose just 1 KG or 2.2 pounds! So you need to make sure you squeeze out every last calorie when you exercise and here’s how you can burn 20,000 more calories a year by using the right exercise equipment

Recently the American college of sports medicine (ACSM) did a lot of research and this resulted in - The Classification of Energy Costs of Human Physical Activities Compendium. This classifies physical activities by energy expenditure.

All calculations are derived from scientific formulas compiled by exercise physiologists and based on research and can be different then the read out you get from the cardio machines. Calculations are based on a male weighting 180 pounds exercising for 30 minutes. Every 10 pounds more or less in weight is roughly 17 calories.

Number #1 – The Treadmill

image by simpsonyiu
Muscles used: Legs, Calves
Difficulty: ****

Of all the exercise machines the good old treadmill is the best of the pack because running is costing you the most energy. Unfortunately running is physically very demanding and places a great deal of stress on the human body therefore one needs approximately two weeks of training to be able to run for 30.

Running with vigorous effort at 10 mph for 30 minutes is burning 686 calories .
Running with moderate effort at 6 mph for 30 will burn 429 calories.
Even a brisk walk of 5 mph is burning 343 calories.

Number #2 - The Stationary Bike

Muscles used: Legs, Calves, Glutes
Difficulty: **

This machine is using lots of energy and because of the low-impact, safe, and effective cardiovascular exercise it provides it is suitable for most people. You have two types: the upright bike and the recumbent bike. The upright bike feels more like an outdoor bike and makes you work harder. With the recumbent bike you have a back rest and are more comfortable especially if you have back problems.

Bicycling with vigorous effort at 200 watts will get rid of a whooping 450 calories.
Bicycling with moderate effort will burn 340 calories.

Number #3 – The Rowing Machine

Muscles used: Legs, Calves, Glutes, Upper Back, Biceps, Shoulders
Difficulty:****

A rowing machine is designed to imitate actual boat rowing especially when you use a rower that utilizes water resistance. Rowing is one of the most complete aerobic exercises and works 84% of your muscle mass. It also has no impact or load on the joints and is therefore suitable for young and old. If you are looking for overall fitness this would be your number 1 choice.

Rowing, stationary, 150 watts, vigorous effort burns 364 calories.
Rowing, stationary, 100 watts, moderate effort burns 300 calories.

Number #4 – The Stair Stepper
Muscles used: Legs, Calves, Glutes
Difficulty:**

The Stair Stepper has always been very popular particularly with the women because it targets the body parts they find the most important because it provides a high-quality workout for legs, hips and glutes. Although it is a low impact cardiovascular workout the stair stepper can cause some knee problems when you just start because the leg muscles are not strong enough. By gradually increasing your time and resistance on the stepper the leg muscles will get the time to adapt and you can avoid the knee problems.

Stepping with vigorous effort you will use 346 calories.
Stepping with moderate effort burns 290 calories.

Number #5 – The Elliptical
Muscles used: Legs, Calves, Glutes, Chest, Back, Triceps and Biceps
Difficulty:**

Elliptical machines offer the advantage of a low-impact workout, while exercising both your upper and lower body. They give you the feeling of walking in midair and mimics the natural path of the ankle, knee and hip during walking, jogging or running without the impact on your joints and lower back. Although it is last on the list you are exercising more muscles and tone more of your body.

Half hour of vigorous effort will burn 330 calories.
Elliptical training with moderate effort 280 calories.