Treadmill, Elliptical, Rower or Stair Climber: Which Should You Pick?
The treadmill, the elliptical, the rowing machine and the stair climber are four cardio machines that don't work the same muscles and aren't equally suited to everyone. Here's what each one exercises, who it's best for, and the mistake that makes it less effective.
Treadmill: Heart and Legs
The treadmill works your heart and legs. The calorie figures are approximate and based on a person weighing 70 kilos. Walking at a brisk pace burns about 300 kilocalories per hour. Jogging gently burns close to 600.
When you run, each footstrike puts between two and three times your body weight through your body. This strengthens your bones, but it places heavy demands on the knees if you're overweight.
The most common mistake is holding on to the handrails. Doing so takes weight off your legs and you burn less. Let go and, if you're running, raise the incline to 1%: this mimics the air resistance you face when running outdoors.
Elliptical: The Lowest Impact
On the elliptical, your feet never leave the pedals, so impact is minimal. That's why it's often recommended for people who are overweight, have knee osteoarthritis, are recovering from an injury or are pregnant, always with a doctor's approval. It burns between 350 and 450 kilocalories per hour.
The typical mistake is pedalling with no resistance, coasting on momentum. Use the arrows to raise the level until you can talk but not sing. That's moderate intensity.
Rowing Machine: The One That Works the Most Muscle
The rower is the machine that works your back the most. Even so, it's estimated that around 60% of each stroke comes from the legs. It burns between 400 and 600 kilocalories per hour.
It's also the machine people use worst. The correct sequence is legs, torso, then arms. On the way back, reverse it. Pulling with your arms first and rounding your lower back leads to back pain.
Set the fan damper lever between 3 and 5. Putting it on maximum is like rowing a heavy boat.
Stair Climber: Glute Work
The stair climber can burn around 600 kilocalories per hour. It works the glutes hard, because you lift your own body weight with every step.
The typical mistake is leaning on the handrails with your arms locked straight. You take weight off your legs and the display adds up calories you aren't burning. The right way is to keep your hands lightly touching the rails, your torso tilted slightly forward and your whole foot on the step.
Which One Burns the Most Calories?
What makes the difference is your intensity, not the machine. A hard session on the elliptical burns more than a leisurely walk on the treadmill. On top of that, calorie counters tend to overestimate.
What matters most is building up minutes. The WHO recommends between 150 and 300 minutes a week at a moderate pace. This habit also reduces anxiety and improves sleep.
How to Get Started and Which Machine to Choose
All you need to start is a gym membership and a pair of comfortable trainers. Do three 20-minute sessions a week and add five minutes per session each week. In seven weeks you'll reach 150 minutes. If you're over 40 and inactive, or have injuries or a medical condition, check with your doctor first.
If your knees are sensitive or you're carrying extra weight, choose the elliptical. If you want to work your back, go for the rower. If your joints are healthy, the treadmill or the stair climber. The best machine is the one you'll want to keep coming back to.
Frequently asked questions
Which cardio machine is best if I have sensitive knees?
The elliptical, because your feet never leave the pedals and impact is minimal. It's often recommended for people who are overweight, have knee osteoarthritis or are recovering from an injury, with a doctor's approval.
Are the calorie counters on gym machines accurate?
Not entirely: they tend to overestimate. And if you lean on the handrails, they'll count calories you aren't burning.
How much cardio should I do per week?
The WHO recommends between 150 and 300 minutes a week at a moderate pace. You can start with three 20-minute sessions and add five minutes per session each week.
Which machine works the back the most?
The rowing machine, although around 60% of each stroke comes from the legs. The correct sequence is legs, torso, then arms, without rounding your lower back.
Informative article written with the help of AI tools from the verified script of the video. The video is in Spanish.