Extensive research supports the use of exercise as a complimentary intervention for weight loss. A recent large-scale scientific review (systematic review), analyzed numerous studies over the past two decades to compare effectiveness of exercise intervention, diet modifications, and combination approaches. In the end, combining diet with exercise proves the most effective approach.
Aerobic/cardio exercises are a more efficient form of exercise for fat loss due to higher energy expenditure levels. This was evident in a 2014 review, which analyzed results from 12196 studies on the subject as Aerobic Exercise demonstrated a greater impact on fat mass compared to Resistance/weight training.
This has led to the emergence of a wide range of aerobic exercise machines, thanks to a full stock of essential aerobic exercise machines we have at Fitlife gym. However, this leads us to the key question, which this article is all about:
Which cardio machines are the most effective for weight loss?
Fortunately, a decent amount of research has looked into how popular cardio machines compare based on total energy expenditure, leading to some interesting insights. Let’s dig in.
The most effective Cardio Exercise Machines for Weight loss
Treadmill: The Calorie-crushing Conveyor
The Treadmill is an ingenious device that takes advantage of the decent calories you can expend by simply walking, jogging or running. Imagine walking or running on a short conveyor belt while keeping up with its speed and maintaining your position at the center of the platform. Modern Treadmills allow you to manipulate key parameters like speed, terrain, and distance.
Just How Good is the Treadmill?... Let’s Peep into the Research
A recent study by researchers from the University of Wisconsin-Lacrosse, compared physiological responses of 10 popular cardio machines i.e. Treadmill, Exercise Bike, Rowing Machine, Stair Stepper, and Elliptical Trainer.
The Treadmill and Stair Stepper registered the highest energy expenditure levels. However, it edged the Stepper in terms of total Oxygen consumption, which seals its superiority over the rest of cardio exercise machines. Results agree with a good number of studies with the same objective stretching back to the mid-90s.
Elliptical Trainer: Super-charge Your Cardio with a Joint-Friendly Glide.
The Elliptical Trainer is designed to facilitate a clever movement pattern aimed at minimizing stresses on weight-bearing joints while maintaining high levels of energy expenditure. This makes it a great alternative to the Treadmill especially for those with pre-existing joint problems. As the name suggests, it involves elliptical/oval motion of both feet, which are rested on corresponding foot plates throughout the movement.
How Good is the Elliptical Trainer? Is it Worth Your Time?
The majority of comparative studies looking into how it compares with the Treadmill suggests that they are equals. A 2004 study zoned-in into how the Treadmill, Elliptical Trainer and Stepper compare and ended-up observing no significant differences. Later on, a 2010 study focused on the Elliptical Trainer and Treadmill, with essentially the same results.
Stair Stepper/Climber: Climbing Your Way to New Cardio Heights
You’ve probably heard that it’s better to ditch the elevator and take on the stairs if you’re looking to step-up your calorie expenditure. According to the Center for Disease Control and Prevention, 10 minutes of walking up and down stairs at a moderate pace can increase your energy expenditure to 3.5-7 calories per minute.
The high energy expenditure associated with stepping exercise inspired the development of the Stair Stepper, which basically mimics the motion of walking up-stairs.
How good is the Stair Stepper?
The Stair Stepper appears to be second to the Treadmill based on comparative studies across the board. Though the 2018 study cited earlier identifies it as an equal to the Treadmill, it falls short when we specifically consider total Oxygen uptake. This makes it the 2nd most effective option. However, an earlier study done in 2004 showed that the Treadmill, Elliptical Machine, and Stair Stepper are equals though there are minor differences.
Arc Trainer: Swinging Your Way to a fitter, Slimmer You
The Arc Trainer is a fairly new and promising cardio exercise machine. Like the Elliptical, it was designed to eliminate excessive joint loading while maintaining high energy expenditure.
The difference lies in the movement path of the foot plates. Unlike the Elliptical machine, the Arc’s pedals move in a back-and-forth motion resembling an arc.
This motion helps with reducing stresses on Knee joints by eliminating the need for pushing the pedals forwards as it’s the case with the Elliptical motion.
But How Good is the Arc Trainer?
Recent studies indicate it’s a worthy rival to the Elliptical Trainer. In 2010, researchers for the University of North Carolina looked into how the Arc, Elliptical Trainer and Treadmill compare. The Arc was associated with equal oxygen uptake values compared to the Elliptical Trainer. The 2018 study cited earlier built on this by showing generally equal expenditure levels, though the Elliptical Trainer was slightly higher.
Rowing Machine: Discover the Power of the Row, Get Your Body Firing on all Cylinders.
The Rowing machine was designed after the key movement associated with Watercraft Rowing, which involves simultaneous movement of the upper and lower body. Its efficacy lies in substantial activity by major muscle groups in both the upper and lower body, which translates to high overall energy expenditure.
How Good is the Rowing Machine?
The Rower proves to be as effective as other popular non-weight bearing exercise machines i.e. Stationary Bikes and Airdynes. This is evident in comparative studies which looked into efficacy of Stationary Bikes and Rowing machines in both untrained individuals and professional rowers.
In addition to the 2018 study, which shows no differences in untrained rowers, another 2018 study observed no significant differences between the Rower and Stationary Bike in Elite male rowers.
Stationary Bike: Enjoy the Ride, Torch Some Calories, Shed a few Pounds
The Stationary Bike was designed to replicate the act of cycling, which is a highly efficient aerobic activity in its own right. Unlike the traditional bike, it eliminates the wheels and features a specialized resistance system you can easily manipulate to increase or reduce exercise intensity.
How good is the Stationary Bike?
Like the Rowing Machine, it occupies the mid-range category as far as energy expenditure is concerned. As already laid forth by the research studies discussed above, it seems to be largely as effective as the Rowing Machine and Airdyne. The bike is not only a great alternative to the Rower in terms of energy expenditure, but also proves a great low-impact option for those with ailing weight-bearing joints.
Bottomline
In the end, the Treadmill is the most effective aerobic exercise machine, if we were to go by overall energy expenditure. The Stair Stepper/Climber, Elliptical, and Arc Trainer’s offer the next best options. However, the Elliptical and Arc Trainer offer great options if you’re looking for lower impact modes of exercise without sacrificing too much efficiency.
Stationery and Recumbent Bikes, Rowers, offer mid-range options if you’re in need of lower-impact, moderate intensity options.
Lastly, it’s important to note that an effective cardio routine goes beyond targeting a machine with the highest calorie numbers. The truth is that the most effective cardio workout is the one that achieves the required exercise intensity, which is defined by Heart Rate zones. In this case, it’s possible to use a mid-range exercise machine like the Rowing Machine and still expend substantial energy/calories. Engaging a fitness trainer for a more personalized workout plan is a smart move. Reach out to one of our own through the “ask a coach section”.
