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Overview

Elliptical

Boost your burn: If you really want to maximize your calorie burn, try not to rely on this machine too often. The elliptical works well in cross-training cardio circuits because you spend a shorter amount of time on it (as sort of a recovery break in between two higher-intensity machines such as the treadmill and the stair mill, for example). If you can’t bare the thought of stepping on a treadmill, use this ramped up routine to get the most out of your time on the elliptical.

Stair Stepper

Boost your burn: Always stand up straight and only hold onto the handrails lightly (if necessary). If your gym has a stepmill—the machine with the big moving staircase—try using it instead of a stair-climber or stepper, which only require your legs to make small movements. It isn’t easy (there’s a reason a stepmill is always open when all the treadmills are taken!), but it’s worth the sweat.

Try this fat-blasting plan once and you’ll discover why, in the quest to lose the jiggle, it pays to take the stairs.

Treadmill

Good news for treadmill fans: Experts agree that the calorie counter is pretty accurate, especially if you input your weight and don’t use the handrails. The problem is that many treadmills don’t ask for your weight and use a reference of about 15lbs, Olson says. That means if you weigh 13lbs, you’re really burning about 1percent fewer calories than the machine says (300 calories vs. 25calories, for example).

Relying on the handrails—especially during higher inclines or while running at high speeds—can throw off your reading by as much as 40 percent (that 300 calories burned just became 180). And we’re not just talking about the people who pull themselves up a hill for 20 minutes. Placing even just a slight amount of weight on the support rails can decrease the actual calories burned by 20 percent (or more), Olson says.

Boost your burn: To maximize your treadmill time, avoid the handrails and be sure to practice good posture. “Slumping over can have a major impact on your oxygen intake, making your workout harder,” Cardiello says.

Can’t make it outside? Go a little longer (or farther) with your indoor session to make up for the terrain difference, or try this fat-blasting interval routine.

Cycling For Weight Loss

Cycling is not only a great way to travel, but also to burn calories and lose weight. It’s low impact so ideal if you’re unable to run or want to rest legs from impact on your days off from more impactful exercises.

The affect of age and heart rate on calorie burn

It is important to understand about maximum heart rate when exercising. As you get older you will find the maximum heart rate slowly declines due to your heart ageing.

To calculate your approximate maximum heart rate, subtract your age from 220. E.g. http://blitorn.com/best-calories-burned-exercise-bike. If you are 40 years old, your maximum heart rate would be approximately 220-40= 180bpm.

If you are looking at starting a fitness regimen, you may be in the process of researching exercise equipment.  If so, you could be wondering about stationary bike benefits for weight loss and toning.

I was in the same boat when I first started exercising.  With so many fitness aids available, it was difficult to decide which would best suit my needs.  And, just as importantly, which I would enjoy using.

If you only have the room or budget for one piece of exercise equipment, a good way of working out what to buy is to try the machines at your local gym.  Many gyms offer free or very inexpensive trial periods or pay as you go membership, with no long-term commitment required.

In this article, we look at the benefits of stationary bike exercise for weight loss, muscle toning, health, and fitness.

Stationary Bike Interval Training

To increase stationary bike benefits for weight loss, do interval training.  By alternating between low, medium, and high intensity pedaling, you will burn more calories than when working at a steady pace.

An example of an interval training session on a bike is to pedal really fast (almost 100% effort) for 90 seconds, drop back to around 40% effort for 90 seconds, go flat out for a further 60 seconds, then lower your pace for the next 30 seconds.  Repeat this, alternating between high and low intensity for the duration of your session.

Do this for 20 minutes, making sure to include a to 10-minute Warm-Up before you start and a Cool-Down at the end of your session.  Your Warm-Up can comprise of slow pedaling that steadily increases.  With your Cool-Down, you will be decreasing your workout speed until you stop.

Another of the stationary bike benefits is that it improves cardio health and strengthens respiratory function.

Regular stationary bike workouts will, over time, result in your heart functioning better, which can help prevent a heart attack.  Other benefits include blood sugar regulation, and blood pressure reduction.

When using a stationary bike, you will breathe faster and more deeply.  This will maximize oxygen levels in your bloodstream and elevate your heart rate, resulting in increased blood flow to your muscles and lungs.  During this process, your capillaries will widen, enabling more oxygen to reach your muscles.  Waste products including carbon dioxide and lactic acid will be transported away and excreted from your body.

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  • Country: Australia