workout while rowing is focusing on the stroke with full<\/a> motions. Ensure you get the flywheel to spin faster to help create more power, rather than the normal sliding down and up the rail.<\/p>\nTake the rowing to the sweet spot of calorie burn at 24-30 rows per minute.<\/p>\n
The best thing about most rowing machines is that they will come with calorie monitoring capability and inform you of the calories you burn per session.<\/p>\n
Another great tip on rowing is to switch up your workouts. This means that you alternate workout routines to avoid getting accustomed to a certain way of doing things. It is important to keep the heart rate pumping to increase calorie burn, and this is done by ensuring the body does not get used to any routine.<\/p>\n\n<\/div>\n<\/figure>\n
5. Stair Stepper<\/strong><\/h3>\nA stair stepper is a cardio machine that comes with some revolving stairs or two-foot pedals. It is low impact, meaning it will take it easy on the user, especially those with joint issues and leg injuries.<\/p>\n
The stair stepper is an effective fat burner with the capability of burning between 180-400 calories for moderate workout sessions and around 600 for more intense workouts.<\/p>\n
The number of calories burnt will always depend on several individual factors, including heart rate, body weight, duration of the workout, and intensity of the workout. However, most stair steppers will come with their calculators to show you exactly how many calories you lose per session.<\/p>\n
You burn up to 0.17 calories per step you climb, with more potential for heavier people.<\/p>\n
Apart from burning calories, the stair stepper also comes with several other uses:<\/p>\n
For one, people who may be overweight or have some injuries will appreciate the stair stepper as it helps reduce any stress to the joints, especially the knees. It is also efficient for strengthening calves, which are useful in running, walking, and jumping. Your hamstrings will also see some positive impact, easing walking, running, and sitting down.<\/p>\n
The stair stepper is also important for healthier bones owing to the reduction in osteoporosis associated with it. It does this by helping increase bone mass, especially important to older people who tend to lose bone strength as they age.<\/p>\n
With the stair stepper, it is advisable to combine it with some other workout type to have more effective results. You can start with the stair stepper and hop on to the treadmill for a run to have better overall performance.<\/p>\n
6. Stationary Bike<\/strong><\/h3>\nA stationary bike is an effective way of burning calories and subsequently body fat, and at the same time increasing the strength to the muscles, heart, and lungs. Apart from giving you the feeling of riding a real bike with less concern for injuries, it is also efficient as it helps reduce stress to the joints and enhance your aerobic session.<\/p>\n
Each individual will have varying results based on several factors, but some dependable averages may be used as a guide to the number of calories you can burn per session. According to Harvard health publishing, a 150-pound person will lose around 400 calories if they cycle intensely for at least 30 minutes.<\/p>\n
The stationary bike has the capability of burning up to 800 calories, dependent on certain circumstances.<\/p>\n
A stationary bike will be sure to give you some amazing calorie burn plus some added benefits. The stationary bike works on your heart and lungs; at the same time, it is also known to help release endorphins, which help improve your mood.<\/p>\n
The stationary bike has some mental health perks, too, as it helps release dopamine, norepinephrine, and serotonin, which helps reduce stress and anxiety.<\/p>\n
There are two kinds of bikes, the recumbent and the upright bike. For people with back problems, the recumbent bike is more advisable, as it is used in a slanted position reducing stress to the lower back and upper body. It supports the body in reducing any soreness after the workout.<\/p>\n
On the other hand, the upright bike is more similar to the normal bikes and helps strengthen your core and leg muscles.<\/p>\n
7. Jump Rope<\/strong><\/h3>\nOne of the best and most affordable tools for healthier and fit people is the jump rope. It is the cardio exercise of choice for world-class athletes and will help you:<\/p>\n
\nTone calves<\/li>\n Improve lung capacity<\/li>\n Build stamina<\/li>\n<\/ul>\nIt is one of the best calorie burners with a known track record of up to 10 calories per minute. A 150-pound woman will lose at least 200 calories a day with a twenty-minute session, which translates to 1000 calories per week. A month will see her lose 6 pounds and 12 pounds in two months. As weight decreases, more intensive training will be required to maintain a high rate of burning fat.<\/p>\n
How to Do It<\/strong><\/h4>\nSet 1<\/strong><\/p>\nJump the rope for around 30 seconds, and rest for 30 seconds. Do his for nine times.<\/p>\n
Set 2<\/strong><\/p>\nDo another 30-second workout, this time alternating your feet and shifting your weight back and forth to help strengthen your core.<\/p>\n
Set 3<\/strong><\/p>\nDo 30 seconds of jumping rope, followed by 30-second jumping jacks finishing with 30-second burpees. All these should b done with 12 seconds of rest in between each set.<\/p>\n
Other Health Benefits of Jumping Rope<\/strong><\/h4>\nThere are several benefits associated with jumping a rope, including:<\/p>\n
Improved Cardiovascular Health<\/strong><\/h5>\nThe American College of sports medicine proposes that skipping rope is essential for aerobic conditioning. It helps increase the lungs and heart health but will need to be done five times a week to have a greater effect.<\/p>\n
Reduce Foot and Ankle Injuries<\/strong><\/h5>\nJumping rope will affect foot co-ordination and increase muscle strength around the ankle joints and in the foot, helping reduce injuries to these parts.<\/p>\n
Bone Density<\/strong><\/h5>\nAccording to Dr. Daniel W. Barry, an assistant professor at the University of Colorado proposes that the best exercise to improve bone density is through jumping up and down, making the jumping rope an effective tool for this.<\/p>\n
Improved Breathing<\/strong><\/h5>\nJumping rope helps with breathing as it does not take the breath out of you as swimming or running would, allowing you to master your breath as you exercise, increasing your oxygen intake and breath control.<\/p>\n
Take Away<\/strong><\/h2>\nUltimately the machine you decide to use should be based on personal preference. However, the most effective machines are the ones you are more consistent with. So depending on which machine you choose, remember consistency s key.<\/p>\n
The intensity of the exercise combined with diet will also play an important role in fat burn. To ensure you lose more calories, the best practice would be to reduce the calorie intake and increase calorie burn during exercise.<\/p>\n
To ensure you burn even more calories, building muscle mass is a great idea, where the fat will be converted to muscle.<\/p>\n
It is also beneficial to have a conversation with your doctor before embarking on any exercise regime to ensure you are healthy enough not to exact too much strain on the body that may result in injuries or harm.<\/p>\n","protected":false},"excerpt":{"rendered":"
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