Treadmill, Cross-Trainer or Exercise Bike: How to Choose?

The post-Christmas blues may long be over, but the desire to shed those extra pounds still lingers on for many. 

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With temperatures continuing to hover around an uncomfortable 2 or 3°C on many days, the desire to pull on your running shoes and take to the streets may not be so strong. If you want a way to exercise and get fit but in a warmer and more comfortable environment, why not consider a fitness machine? With just a few minutes set aside to build the machine and place it in your desired location, you’ll soon be looking at a highly convenient way to have a workout session at any time which suits you, without even having to leave the house.

Which type of machine is right for you?

When choosing your new fitness machine, it is important to think about your goals and the reasons behind your desire to start exercising, as this will influence which machine is most suitable for you. Are you perhaps looking for a way to ‘feel fit’, training for an upcoming event or hoping to lose weight? If weight loss is your aim for example, a treadmill or cross-trainer can help you to burn more calories than an exercise bike for example. Therefore it is important to think about your goals and choose your machine accordingly.

Treadmills

A treadmill is an excellent way of burning calories, around 100 calories per mile in fact, and will also help you to build your speed and endurance. However, unlike the other options, you will be supporting your own body weight on a treadmill, so is no easy option for beginners. Remember to mix up your speed and your incline when using a treadmill. Speeds generally start at 1-2mph and standard inclination is up to 10%. This gives you the option to vary between sprints on flat ground to a slow, steady, uphill walk, and varying your speed and the incline makes for a better workout overall. Many treadmills now offer much more than basic controls too: we expect to be kept up-to-date with speed, distance travelled and calories burned, but if you are looking for a machine that simply does more, then consider the Domyos TC3 treadmill. The TC3 offers a broad speed range from 1-14 kph and also features a soft belt for excellent cushioning, reducing the impact on your joints. Better still, this treadmill comes with 8 in-built programmes to match your goals, with 4 calorie and 4 performance programmes, and so is an excellent option for a beginner looking to lose weight.

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Cross-Trainers

The cross-trainer is a smart option for somebody looking for a near full-body workout. A cross-trainer works 80% of your body’s muscles, including thighs, calf muscles, buttocks, back, chest, biceps and triceps. In terms of burn calories, when used vigourously using the arm poles as well as the foot pedals, the cross-trainer can almost be on a par with the treadmill. It is also an ideal machine for building endurance, developing resistance, as well as for recovery. By adjusting the resistance to meet your needs, you are able to work at a high level without putting unnecessary pressure on your joints. Whereas treadmills can be harsh on the joints if overused, or not used with the suitable footwear, cross-trainers offer a smoother, more fluid motion. The upright position and holding on to the arm poles also helps to strengthen your back and avoids the strain that you may feel when running. For those interested in a top of the range cross-trainer, you may want to consider the Nordictrack E4.1. This machine features a 14kg flywheel (as a general rule, the heavier the flywheel, the smoother the motion, which is essential if used regularly), wide pedals to increase comfort, speakers and 17 in-built programmes, meaning you can simply hop on and select a programme to help you work towards your goal. 

Exercise Bikes

Exercise bikes are a great option for building your overall fitness and endurance. Whilst they will help you to burn calories, they are not as effective for weight loss as either a treadmill or cross-trainer because it fundamentally works out your leg muscles. A very good option for those interested in an indoor fitness bike would be the Domyos VS730. The bike features a 14kg flywheel, offering you a smooth and comfortable ride. It also takes just fifteen minutes to assemble, meaning less time doing DIY and more time to spend doing the sport you love.

Other Fitness Machines

Whilst treadmills, cross-trainers and exercise bikes are the most popular options for people looking to get fit at home, there are a few other options available. These include rowing machines, which are ideal for anybody looking for an intensive workout, as well as stepper machines and hand bikes.

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Summary

Treadmills, cross-trainers and exercise bikes offer an excellent way into the world of fitness. Each is designed for cardio training, to improve cardiovascular and cardio respiratory condition: to keep you looking good and feeling great. By thinking about which option is most suitable for your needs, you can enjoy great benefits from the comfort of your own home.

Which is your preffered exercise machine? Comment below and let us know.




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Cross Trainer vs Treadmill for Weight Loss

In the world of weight loss, there are two very popular pieces of gym equipment to help you burn those calories. Any quality gym or fitness centre you visit will have both treadmills and cross trainers (aka ellipticals) occupying a significant portion of gym space. And in most cases, you’ll see people happily (or not so happily) burning away calories on each machine.

Most people who have spent some time in a gym or working out have probably given both of these machines a try. After all, they both seem like great tools with great benefits to help burn fat and achieve a weight loss goal. However, there are a pretty good amount of people who want you to believe one is better than the other for your workouts.

In many cases, there are staunch supporters of either side. The ‘Team Treadmill’ supporters say that since a treadmill is essentially a running trainer, it’s a more effective weight loss tool. On the other hand, the ‘Team Elliptical’ people note the features of that equipment’s design make it more optimal for weight loss help – without sacrificing your knees due to lower impact.

So what’s the real answer here? Is a cross trainer good for weight loss? Is an elliptical better than a treadmill? The benefits of these workouts show how different they are in comparison. However, the overall results of both types of machines will likely surprise you.

GETTING TO KNOW THE ELLIPTICAL CROSS TRAINER

Elliptical training remains one of the most popular workouts in gyms across the world. Its versatility, range of options and ease of use make it a great tool for beginners up to advanced users.

Understanding your calorie burning results on a cross trainer will vary depending on a few factors:

•  Your current weight
• Your level of cardiovascular fitness
• The intensity level/resistance selected on the machine
• Whether or not you use the arm handles
• The amount of time for your workout

Obviously the higher the resistance, the more calories you’ll burn within your workout window.

The primary benefit of elliptical training is precisely that it’s not running. Many people experience joint pain or other issues that prevents them from running. This machine offers a solution with great cardio potential and less impact on your joints.

HOW THE TREADMILL KEEPS YOU FIT

As most of us know, a treadmill is an effective tool for walking, running, incline training and a variety of other activities. As you adjust the speed and incline, you can increase the overall challenge on a treadmill. This can quickly boost up your potential to burn fat as well.

Much like the cross trainer, your calorie burn on a treadmill will also vary due to a few factors:

• Your weight & cardiovascular fitness
• The treadmill speed setting
• The incline height adjustment
• Amount of time for your workout

As you improve in your overall running shape, you can increase the speed or challenge yourself with inclines to keep your body effectively burning fat.

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Proper running form is obviously essential on these machines – and maintaining it will actually prevent knee and other joint issues. For people strong enough to use it, the treadmill offers some of the best indoor-based training available in fitness.

CRUNCHING THE DATA: TREADMILL VS. ELLIPTICAL CALORIES BURNED

As most research shows, there are a few striking points that distinguish these two machines based on their calorie-burning potential. According to one study from the Medical College of Wisconsin, treadmills have elliptical training beat in overall calories burned – but just barely. In their study they used a controlled setting to determine their subjects’ average calorie consumption per hour on each machine. Here are the results:

• Treadmills: average of 705 to 866 calories burned per hour
• Ellipticals: average of 773 calories burned per hour

While the data shows a bit of a potential advantage to the treadmill, the elliptical is not far behind at all in overall results. This shows a pretty close comparison between the two.

Another study published in the Journal of Sports Medicine and Physical Fitness conducted a 12 week study with a closer spotlight on burning fat. Researchers took a look at the two machines as well as stair climbers and measured all their fat burning potential.

What these researchers found over their 12 week study was similar to the above-mentioned study. All the machines had a similar physiological effect on the body. All the exercises helped participants burn fat with just about identical cardiovascular results.

MAKING A CHOICE THAT’S BEST FOR YOU

The research may not give a true answer to the question “is an elliptical better than a treadmill?” But the answers make one conclusion abundantly clear: there is no one-size-fits-all answer to the best choice for weight loss.

The truth is that both machines have their advantages when it comes to weight loss. Treadmills always seem like the logical choice for sustained weight loss. After all, a platform that allows continual running can easily contribute to a major weight loss goal.

Despite the typical presumption surrounding a treadmill, however, elliptical machines can pack just as much punch for weight loss as their treadmill counterparts. Many people love using them because they deliver a great workout with less strain on the body – particularly the joints.

In most cases, fitness trainers and exercise physiologists recommend recommend incorporating both of these machines into your fitness routine. Ellipticals can be great when you’re first starting out because they’re simpler and bring less risk for injury. Treadmills are also just as easy to use for beginners, too. Walking is a natural movement and low to moderate intensity while walking on a treadmill is low impact. However, your potential for injury does increase a little faster on a treadmill compared to other cardio equipment.

By using both types of machines, you’ll keep your workouts fresh and keep your body guessing. This type of changeup helps ensure your body won’t over-train in specific muscle areas. Additionally, you can enjoy a much broader range of options when hitting the gym.

THE FINAL VERDICT

Both an elliptical and treadmill are similar in comparison for potential calories burned and weight/fat loss. Both offer great benefits and will yield great workouts. And when paired with a sound nutrition plan, both types of equipment can help you burn fat.

Identify your specific needs, wants and ability to determine which machine is right for you. But change your routine from time to time by using both. In the end, this will only improve your overall results – both to burn fat and to improve your cardiovascular health.

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How to Lose Weight With a Cross Trainer

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The cross trainer, also known as an elliptical, is a low impact cardiovascular exercise machine. The machine mimics the movement of cross country skiing, making it the perfect exercise machine for those who have lower body injuries and can't handle the lower body stress that comes with running or jogging. If you are looking to lose weight but have injury issues or simply don't like the treadmill, the elliptical might be the cardio machine for you.

Follow the Guidelines

When it comes to getting healthy, the American Heart Association offers some helpful advice. Its health guidelines suggest 30 minutes of moderate activity five days a week, which can be easily accomplished on the cross trainer. According to Harvard Medical School, a 155-pound person burns roughly 335 calories in 30 minutes on the elliptical. If you are following the guidelines and using the elliptical five days a week for 30 minutes each time, you should be burning plenty of excess calories. Paired with a healthy diet, this could help you drop the unwanted pounds.

Interval Training

Interval training involves short bursts of speed followed by longer periods of recovery for the course of a workout. An example of an interval workout would be to add an increase in pace for a minute followed by two minutes of a slower speed. Interval training causes your heart rate to increase when your speed on the elliptical machine increases, which in turn helps you to burn more calories. Interval training also allows you to burn the same amount of calories as a steady state workout in half the time.

Bump Up the Resistance

Almost every elliptical machine allows you the option to make the workout harder by changing the resistance. When you heighten the resistance on the elliptical you are making it harder for yourself to push through the pedals with your legs and arms. This not only makes your heart work harder and increases your calorie burn but also engages your muscles more, especially challenging your lower body.

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Mix Up Intervals With Resistance

The best way to lose weight is to keep your body guessing. When you perform the same exercise week after week, your body starts to become accustomed to it and is no longer challenged by it. By pairing intervals with higher resistance on the elliptical you are challenging your body to something that it is not used to. This causes your heart and muscles to work harder, keeping your calorie burn high and your body changing.

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References

• ACE: Train Smarter, Not Longer: 30-Minute Elliptical Workout
• Harvard.edu: Calories Burned In 30 Minutes For People of Three Different Weights
• ACSM: ACSM, AHA Support Federal Physical Activity Guidelines
• ACE: Interval Training

5 Ways to Boost your Cross Trainer Workout

If you’re looking for a piece of exercise equipment that will give you a great cardio workout and improve your strength and muscle tone, the cross trainer is your go-to machine. 

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Creating a motion best described as ‘like cross-country skiing’, the cross trainer targets almost every major muscle group in your body, including the arms, shoulders, back, thighs, calves, abdominals, and of course, the butt. Unlike running, it doesn’t place anywhere near the same amount of stress on your joints. And when used at a high level of intensity, it can burn up to 38 kilojoules (9 calories) per minute – need we say more?

But that doesn’t mean you can just jump on a cross trainer and reap the rewards; more than any other machine, you really need to focus on the exercise you’re doing to get the benefits. Unlike the treadmill, where you can set the speed and incline and allow your mind to wander while your legs keep pace, the cross trainer requires constant effort on your behalf to maintain your speed and keep the momentum going.

One of the ways you can keep your focus is by adding variety to your workout. By doing so, you’ll also boost the intensity, burn more kilojoules, and tone and sculpt different muscles in your body. Here’s how to do it:

1. Add some intervals to boost your fitness

Interval training is the quickest way to boost your cardiovascular fitness, and it’s so easy to do on a cross trainer. The principle of interval training is to repeat a cycle of short, high intensity bursts of speed, with slow, recovery phases. Because your fitness is based on the rate at which you recover, continuing to practice this rotation of exercise and recovery trains your body to recover more efficiently, boosting your fitness levels.

To add intervals to your cross trainer workout, simply add periods of faster pedalling. Try this: after a five minute warm up, pedal for one minute as fast as you can. Use the next two to three minutes to recover at a normal pace, then repeat. As you get fitter, you can increase the amount of time you spend pedalling at top speed and decrease your rest periods.

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Interval training has also been proven to boost your metabolism during the time after your workout, helping you burn more kilojoules than exercise performed at a steady pace.

2. Drop your arms to work your core

By strengthening your core muscles – the abdominals, lower back, thoracic and cervical region of the spine – you can improve your stability and posture, create a leaner looking waistline, and dramatically decrease the symptoms of lower back pain.

Although we often think of ab crunches and planks when we think of core strength, a cross trainer can provide an effective core-strengthening workout as well. By letting go of the handles, you force yourself to engage your abdominal and core muscles to maintain your balance – a leaner, stronger, you, is closer than you think.

3. Pedal backwards to boost your thigh tone

If you want to challenge your balance, improve your agility, and give your quads a workout they won’t soon forget, give backwards pedalling a go. By pedalling backwards, you’ll immediately feel the difference as your body changes the way it uses its muscles to work the backwards motion.

Tip: For a real thigh burner, let go of the handles and squat down into your legs as you continue to pedal backwards. It will burn, so keep it short and aim for around 30 seconds, before your legs start to tire and you lose your form. Throw a few of these into your cross trainer workout every few minutes and you’ll quickly notice the difference to your upper legs and butt!

4. Push and pull on the handlebars for upper body toning

To tone your arms, chest, shoulders and back, simply grab onto the handlebars, stop using your legs to pedal, and begin pushing and pulling with your arms to power the machine. Ensure you keep a straight back to avoid injury; you may have to drop the resistance to do so. The push motion will work your chest and triceps more, while the pull motion will give your biceps, shoulders and back more of a workout. Intersperse two to three intervals of upper body training throughout your workout for the best results.

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5. Increase the resistance to improve your strength and burn more kilojoules

It’s really quite simple, if you want to strengthen your upper and lower body and burn more kilojoules, turn the resistance up! The higher the resistance, the more effort your body needs to exert to continue pedalling, the more strength you build and the more kilojoules you burn. So up that dial and keep going!

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