Maximising Cardio Gains

The Ultimate Guide to Choosing the Right Machine for Calorie Burn and Endurance

In the world of fitness, cardiovascular training is essential for maintaining overall health and supporting weight management, mood enhancement, and long-term fitness goals. But with a myriad of cardio machines available, how do we know which one offers the best benefits? A recent study by Prieto-González and Yagin (2024) explored this question by examining seven popular indoor cardio machines, measuring their effects on energy expenditure (EE), oxygen consumption (VO2), and heart rate (HR) at different intensity levels. This article unpacks the study’s findings and provides actionable tips for fitness professionals to support their clients in choosing and using cardio equipment effectively.

Overview of the Study

The study recruited 30 middle-aged men with over a decade of indoor cardio experience. Participants performed 12-minute sessions at both submaximal and maximal intensity on seven indoor machines: recumbent bike, upright bike, spin bike, rowing machine, elliptical trainer, stair climber, and treadmill. By examining the differences in EE, VO2, and HR across these machines, the researchers aimed to provide insights into which cardio machines are most effective for calorie burning and cardiovascular endurance.

Key Findings: Energy Expenditure, Oxygen Consumption, and Heart Rate

• Treadmill (TMILL): The treadmill proved the most effective for energy expenditure, oxygen consumption, and heart rate. Its engagement of multiple muscle groups, including larger ones like the quadriceps and hamstrings, requires significant metabolic and cardiovascular effort, which explains the treadmill’s standout results.
• Stair Climber (STAIR): Coming in second, the stair climber also achieved high HR, VO2, and EE values. Its upward, forceful movements simulate climbing, thus requiring high energy, especially as users increase their pace or intensity.
• Elliptical Trainer (ELLIP): The elliptical activated both the upper and lower body, yielding significant EE and HR responses. While it didn’t outperform the treadmill or stair climber, it proved more effective than cycling or rowing machines due to its full-body engagement.
• Spin Bike (s-BIKE), Upright Bike (u-BIKE), and Recumbent Bike (r-BIKE): While effective for lower body conditioning, these bikes generated lower EE and HR responses than the treadmill, stair climber, or elliptical. The spin bike, however, showed better performance than the upright and recumbent bikes, likely due to its design, which simulates outdoor cycling.
• Rowing Machine (ROW): Though engaging both the arms and legs, the rowing machine had lower energy output than the treadmill, stair climber, and elliptical. This could be due to its seated position, which reduces the load-bearing effect on the body.

Practical Takeaways

• Match Client Goals with Machine Benefits: For clients aiming to burn maximum calories in a shorter period, the treadmill, stair climber, or elliptical should be the primary options. For those seeking low-impact exercise that still engages multiple muscle groups, the elliptical is ideal.
• Consider Client Enjoyment and Adherence: Encouraging clients to select machines they enjoy can enhance adherence. While the treadmill may burn the most calories, clients who dislike running may benefit more from consistently using a stair climber or elliptical.
• Use RPE for Intensity Guidance: The study confirmed that Rate of Perceived Exertion (RPE) is a reliable measure for assessing exercise intensity across different machines. This tool allows clients to self-regulate their effort, adapting intensity according to their comfort and fitness levels, especially when transitioning between different cardio equipment.
• Rotate Machines to Avoid Overuse Injuries: Encourage clients to alternate between machines like the treadmill, elliptical, and rowing machine. This variety reduces repetitive strain on specific muscle groups, supports balanced fitness development, and keeps workouts engaging.
• Introduce Interval Training for Enhanced Results: For clients looking to maximise cardiovascular benefits, integrating intervals (e.g., high-intensity bursts followed by active recovery) on machines such as the spin bike or treadmill can effectively elevate HR and EE, further improving aerobic capacity.
• Tailor Recommendations Based on Fitness Level: For less experienced clients or those with joint issues, recommend starting with the recumbent bike or elliptical to minimise impact. As clients progress, they may gradually incorporate higher-energy machines like the treadmill or stair climber.

This study reinforces the importance of choosing the right cardio machine for each client’s goals, preferences, and physical capabilities. The treadmill, stair climber, and elliptical trainer stand out as top choices for burning calories and improving cardiovascular health. Fitness professionals can help clients achieve their goals by aligning machine selection with client preferences and intensity guidelines, ultimately promoting a sustainable and enjoyable cardio routine.

Reference

Prieto-González, P., & Yagin, F. H. (2024). Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity. Frontiers in Sports and Active Living, 6, 1313886. Click here to review the full research article

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