Elliptical cross machines, fitness bikes, Stair Climber Machine, Rowing Machine, indoor exercise bikes, and treadmills are all home aerobic equipment. Which one has the best weight loss effect? It's impossible to say which one has the best effect because it depends on your exercise goals and physical conditions.
1. Elliptical cross Machine
Fat reduction effect: ★★★ Energy consumption effect: ★★★ Safety coefficient: ★★★★★ Universality: ★★★★★
Use skills:
- Stand on the pedals with your chest and head up; gently hold the handlebars with both hands and move your hands as your feet step forwardly; increase the thrust and tension of your hands after your hands and legs move in coordination.
- Don't operate the elliptical machine too fast. Otherwise, you will get the opposite effect.
- Increase resistance, adjust the slope, and combine it with other aerobic training to enhance the fat burning effect.
Characteristics
- Strengths: It provides full-body exercise, weight training, and training for core muscle groups. With few injuries to the human body, it is suitable for people with injuries in lower limbs.
- Weaknesses: It features non-functional exercise, unnatural physical movements, low exercise intensity, and an insignificant effect of fat reduction and energy consumption.
Heat Consumption
A 60-kg exerciser conducting a moderately strenuous exercise on the elliptical machine for 1 hour burns about 480 calories.
2. Fitness Bike
Fat reduction effect: ★★★★ Energy consumption efficiency: ★★★ Safety coefficient: ★★★★★ Universality: ★★★
Use Skills：
Sit up on the fitness bike and adjust the seat according to your height. Support your body on the waist, and make sure your upper body, trunk, and hips are in a relaxed state, pedal strenuously with your legs.
Characteristics
- Strengths: It is suitable for people building up muscles or having back injuries and joint pains. Its exercise stimulates muscles in the hips and thus fits heavy users.
- Weaknesses: It can’t provide functional exercise and weight training or train core muscle groups. Besides, its low intensity indicates an insignificant effect of reducing fat and burning energy.
Heat Consumption
A 60-kg user who has moderately strenuous exercise on a fitness bike for 1 hour burns about 500 calories.
3. Stair Climber Machine
Fat reduction effect: ★★★★ Energy consumption efficiency: ★★★★ Safety coefficient: ★★★ Universality: ★★★
User skills:
- Keep your back upright and hold handlebars with both hands tightly; try to place the sole of your feet on the pedal. Make sure each step has the same length and avoid excessively large or small strides.
- Appropriately adjust the slope of the summit machine to enhance your exercise intensity.
Characteristics
- Strengths: It provides functional exercise, full-body workouts, and weight training. Also, it can effectively train core muscle groups, enhance cardiopulmonary functions, and stimulate musculus gluteus maximus.
- Weaknesses: It is unsuitable for people with injuries in the lower limbs and back. The machine requires the participation of many muscle groups in the calf, which may cause injuries, aches, and larger calves. Please be aware not to miss your steps.
Heat Consumption
A 60-kg user who has moderately strenuous exercise on a summit trailer for 1 hour burns about 520 calories.
4. Rowing Machine
Fat reduction effect: ★★★★ Energy consumption efficiency: ★★★★ Safety coefficient: ★★★★★ Universality: ★★★
Use Skills
- Place your feet on two pedals respectively, fasten them with belts, and hold the handlebars with both hands firmly but not too tightly.
- Movements on the rowing machine can be divided into the drive phase, the pulling phase, the release position, and the recovery position. Beginners should practice each movement independently and try the whole set after gaining familiarity.
- If you plan to reduce fat, you should adjust the handle’s force to low and medium intensity.
Characteristics
- Strengths: It provides a full-body workout, practices core muscle groups, and burns fat outstandingly.
- Weaknesses: It does not provide functional exercise or weight training and is unsuitable for people with injuries in the back, shoulders, and lower limbs.
Energy Consumption
A 60-kg exerciser who has moderately strenuous exercise on a rowing machine for 1 hour burns about 546 calories.
5. Indoor Exercise Bike
Fat reduction effect: ★★★★ Energy consumption efficiency: ★★★★ Safety Coefficient: ★★★★ Universality: ★★★★★
Use Skills
- Before using an indoor exercise bike, you should know where the brake is; check the pedal pad and shoe buckle carefully; adjust the height of the bike’s seat, the position in front and at the back of the seat, and both handlebars’ height according to your physical conditions.
- Hold your chest and head up during riding, and slightly tuck in your abs, clamp your body tightly with your elbow joints; pay attention not to bend your knees externally or internally.
- If you ride the indoor exercise bike alternately with your left and right legs, it will burn more energy. Meanwhile, you will get a more satisfactory exercise effect when riding with dynamic music.
Characteristics
- Strengths: It provides functional exercise, burns fat of the whole body, enhances strength in both legs, and augments cardiopulmonary functions, making it dynamic and fashionable aerobic exercise.
- Weaknesses: It is challenging for beginners, unsuitable for people with waist, shoulder, and lower limb injuries, and is difficult to operate.
Heat Consumption
A 60-kg exerciser who has moderately strenuous exercise on an indoor exercise bike for 1 hour burns about 720 calories.
6. Treadmill
Fat reduction effect: ★★★★★ Energy consumption efficiency: ★★★★★ Safety coefficient: ★★★ Universality: ★★★★★
Use Skills
- Keep an accurate running posture, bent forwardly slightly, avoid making large strides; land on the treadmill with the sole and wave your arms naturally.
- To obtain a better fat reduction effect, interval running is recommended.
- Make full use of the slope adjustment function of your treadmills because raising the slope intensifies your exercise.
Characteristics
- Strengths: It provides functional exercise and full-body workout, which is diverse. Besides, users can carry weight on the treadmill. Also, running on a treadmill simulates outdoor running. With the best fat-reduction and exercise effect, it is the most classical, effective, and widely used aerobic equipment.
- Weaknesses: It is highly priced, power-intensive, noisy, and large. Also, it may bring severer injuries to the human body, and the running experience is boring.
Heat Consumption
A 60-kg exerciser running for 1 hour on a treadmill at the velocity of 10 km/h burns about 755 calories.
