We all know that Cardio is one of the best ways to burn calories and ditch your gut for good, in this section I will try to give good advice on different cardio activities and some interesting facts on each machines calorie burning abilities.
But before we start to look at each machine you may want to check out this video on cardio and different styles to suit different aims.
Stair Master: (1 hour -1000 kcals)
This is possibly best best cardio machine to use if you wan to burn calories and bodyfat, even at a reasonable pace of 100 steps per minute, (which is not a lot) you can burn 1000 calories and because it is not a high pace your body will get plenty of oxygen to drive fat metabolism and respiration. This is why it is my top cardio machine and one I use extensively when shredding/ preping for a competition.
Cross Trainer: (1 hour - 800 kcals)
One of the newest and best cardio machines around. It not only targets your legs and arms but can also help to increase your core stability. However to get the best out of the crosstrainer you want to be challenging yourself. Dont just press 'Quickstart'and go. Instead choose a high resistance setting to get the most out of your session. Or better still select 'Random' a setting which will allow you to pick a base resistance level and the will add further resistance as you go constantly changing the ammount of energy required to keep yourself going and giving your heart and lungs more of a work out.
Running: (1 hour - 730 kcals)
Whether you are running outdoors or running on the tredmill the intensity and duration of your orkout is key to increasing fitness levels. If you play sports like football or rugby, then a mixture of long jogs and short sprint work is key to success. Mirroring the natural movements made during the match.
Cycling: (1 hour -600 kcals)
Swimming: (1 hour - 500 kcals)
Swimming is a great way to improve your fitness as it targets alot of muscle groups and this is a great way to boost stamna. However despite its limited calorie burnig effects, swimming is one of the greatest ways to improve your fitness and due to your own lack of oxygen intake as you swim it helps prepare your body for other intense cardio activities.
Rowwing Machine: (1 hour - 900)
Another contender the best all round cardio machine available the rowing machine is the ultimate fitness boosting. As long as you select a setting of 5-8 out of 10 this should help you to shread of the pounds and increase your fitness levels. Rowing activates almost every muscle in your body (arms, legs, shoulders, back, abs) and by changing your grip on the handles every few minutes you can give your entire body a work out and reduce the ammount of lactic acid building up in your arms. Start with both pams facing down and then afetr a while change the to face upwards, using your biceps and shoulders to pull more thn your back. This can help to increase your calorie count more than the machine registers.
Skipping: (1 hour - 650 kcals)
Skipping targets alot of little muscles in your upper back as well as forearms and calf muscles. The constant motion of the rope is generated by you and so this allows you to pick a pace you can handle.
Circuits: ( 1 hour - 700 kcals)
Circuits are a great way of burning calories by getting all of your muscle groups working at once and this means that your metabolic rate rises, buring its way through more calories even after you leave the gym.
Circuits work best when performed as super sets. This means that you work opposing muscles at the same time. (E.g doing alternate sets of bicep curls and tricep extentions).
Try to aim to work every muscle group in your circuit and keep your rest times low between each circuit, completing the circuit 3-5 times depending on your own fitness levels and what time you have.
Squash: (1 hour - 920 kcals)
But before we start to look at each machine you may want to check out this video on cardio and different styles to suit different aims.
Stair Master: (1 hour -1000 kcals)
This is possibly best best cardio machine to use if you wan to burn calories and bodyfat, even at a reasonable pace of 100 steps per minute, (which is not a lot) you can burn 1000 calories and because it is not a high pace your body will get plenty of oxygen to drive fat metabolism and respiration. This is why it is my top cardio machine and one I use extensively when shredding/ preping for a competition.
Cross Trainer: (1 hour - 800 kcals)
Running: (1 hour - 730 kcals)
Whether you are running outdoors or running on the tredmill the intensity and duration of your orkout is key to increasing fitness levels. If you play sports like football or rugby, then a mixture of long jogs and short sprint work is key to success. Mirroring the natural movements made during the match.
If you simply want to improve fitness then doing 2, 1hour runs at a higher pace than 1, 2hour run will have much more benifits. Or if caloories is on your mind then hill training or running on sand are excellent ways to ev up your calorie consumption.
Another good tredmill tip is my own 13 minute programme. Pick a fast jog level 13-15 on the tredmill and run at this pace for 12 minutes. Then in the final minute hold the speed button until you are sprinting at your full pace. try to sustain this for the full minute and then stop. Aim to beat the distance you ran last time with every attempt at this workout. The sprint at the end helps to improve stamina and endurance.Cycling: (1 hour -600 kcals)
Cycling is still a very challenging exercise and is great trainign for sports involving alot of running and leg muscle endurance. However its calorie buring effects are limited as it only targets one major muscle group. Again cycling outside of the gym is better and more motivating as you are actually moving and aiming to reach a real location but this option is not always available or weather permitting.
Swimming: (1 hour - 500 kcals)
Rowwing Machine: (1 hour - 900)
Another contender the best all round cardio machine available the rowing machine is the ultimate fitness boosting. As long as you select a setting of 5-8 out of 10 this should help you to shread of the pounds and increase your fitness levels. Rowing activates almost every muscle in your body (arms, legs, shoulders, back, abs) and by changing your grip on the handles every few minutes you can give your entire body a work out and reduce the ammount of lactic acid building up in your arms. Start with both pams facing down and then afetr a while change the to face upwards, using your biceps and shoulders to pull more thn your back. This can help to increase your calorie count more than the machine registers.Skipping: (1 hour - 650 kcals)
Skipping targets alot of little muscles in your upper back as well as forearms and calf muscles. The constant motion of the rope is generated by you and so this allows you to pick a pace you can handle.
Skipping works best at higher intensity or with bigger movements. Try doing 10 second intervals of sprinting on the spot and then slowing it down for 10 seconds. Aim to do 3-5 minute rounds at high intensity and then 1 minute breaks in between. This will increase your calorie burning power as the constant changes in tempo keep your heart beat from settling and so you have to keep fueling the changes.
to keep it interesting try changing between skipping styles. (E.g hopping, running on the spot, two feet hops, etc)
Circuits: ( 1 hour - 700 kcals)
Circuits are a great way of burning calories by getting all of your muscle groups working at once and this means that your metabolic rate rises, buring its way through more calories even after you leave the gym.
Circuits work best when performed as super sets. This means that you work opposing muscles at the same time. (E.g doing alternate sets of bicep curls and tricep extentions).
Try to aim to work every muscle group in your circuit and keep your rest times low between each circuit, completing the circuit 3-5 times depending on your own fitness levels and what time you have.
Squash: (1 hour - 920 kcals)
Squash is a good, fun and enjoyable way to burn calories, but you'll need a friend to do it. High intensity games obvoiusly burn more calories but can create unwanted stress and frustration if you friend is a national player. So keep working but keep the competitive side up and make sure your match is even or your drive and determination to put in the hours work can fall away.
