Of course this is a loaded question. Each form of cardio has different benefits – from calorie burn, to impact on your joints, to working different muscle groups. Because of the numerous variables involved, choosing which form of cardio to do can be confusing at times. Most people simply choose their favorite machine at the gym or they opt for the one that’s easiest to use. In order to choose the “right” form of exercise, it’s important to know what each has to offer. Choosing will often be a decision between desired goals, ease of use, availability, and comfort. Below, we discuss several different forms of aerobic activity. (All calorie burn rates are bases on a 150-pound individual.)
Walking: Many people often overlook this basic form of exercise. Walking has a low impact on the joints and is good for those who are just starting a fitness program. Substituting your regular workout with a lighter day of walking can also provide the rest and recovery needed within a workout routine. The only equipment required is a comfortable pair of shoes. Even if you don’t have access to a treadmill, you can walk outdoors. Calories burned per hour: Light – 171; Moderate – 259; Brisk – 430 calories.
Running: Running is the most common form of exercise for children and adults. Many people choose to run outside but treadmills can offer a reasonable alternative when the weather is bad. When using the treadmill, set the incline to at least 1.0 to best match the intensity of running outside. Good shoes are also very important for runners. The amount of stress you place on your joints increases with improperly fitted shoes and bad running form. The number you choose for your speed is your pace in miles per hour. Calories burned per hour: 4 mph – 409; 5.2 mph – 614; 6.7 mph – 750; 8 mph – 921 calories.
Elliptical Trainer: A common piece of equipment in almost every gym, the elliptical trainer blends the motion of running with the fluidity and upper body movement of cross-country skiing. Benefits of the elliptical trainer are movement of both the arms and legs, its low impact to the joints, and ease in adjusting the intensity settings. This machine provides an all body workout and is good as an active warm-up, particularly when your weight workout will consist of upper body movements. At a moderate pace, the elliptical trainer will burn 341 calories per hour.
Stairs/Stepmill: If you haven’t tried the stepmill in your local gym, you’re in for a treat. This machine uses an escalator-style platform to mimic the movement of climbing stairs. This workout can be fairly low impact, depending on the speed. To reap the full benefit, try not to rest your weight on your arms as you hold on to the rails. Instead, lightly grasp the rails for safely. As you can imagine, climbing stairs for an extended period of time is quite difficult as you move your full body weight against gravity. This machine doesn’t disappoint, burning 334 calories/hour at a 20 step-per-minute pace, and 614 calories/hour at a 40 step-per-minute pace.
Stationary Cycling: The ever-popular spin class has people sweating to music on a daily basis. This form of exercise has become increasingly popular for a number of reasons. The equipment (bike) is already provided, the workout is low impact, it is performed indoors, and who doesn’t love music? Let’s remember though, this exercise has its roots in outdoor cycling and some of the same principles apply. Most importantly, the seat should be placed in the correct position to avoid injury and to maximize the effectiveness of the workout. Cycling (even stationary) can be a great way to burn calories. At a light effort, you’ll burn 375 calories per hour, 477 calories at a moderate effort, and 716 calories/hour with vigorous effort. For outdoor cycling, add 120 calories per hour to these values.
Rowing Machine: I never grasped the full potential of this machine until a friend of mine showed me the “correct” way to row a few years ago. Having rowed in college, he pointed out subtle changes to my stroke that made it an almost complete body workout. Done correctly, this can be a challenging exercise. For the everyday gym-goer however, simply strapping your feet in, sitting on the sliding seat and grabbing the handle is enough to start burning calories. When rowing, try to keep the rate-of-pull constant, not jerky. If you choose, you can isolate your arms, lower back, or legs. Calories burned per hour: light – 239; moderate – 477; vigorous – 580 calories.
Swimming: Depending on your skill level, swimming can be challenging. But even those who aren’t very efficient in the water can burn calories – and it’s a great low-impact workout. Swimming using the freestyle stroke (crawl) will burn between 477 (light to moderate effort) and 682 calories (vigorous) per hour.
Jumping Rope: Can you hear the Rocky theme in the background? Jumping rope is often overlooked but it is truly a great workout. Despite the fact that you cannot sustain bouts of jumping rope for extended periods of time, the short bursts actually mimic an interval workout allowing you to reach high intensities, rest briefly, and then repeat the cycle. A perk is that a rope is easy to carry and travel with, allowing you to get a workout just about anywhere. Although some coordination is required, skipping rope at a moderate rate burns 750 calories per hour. Make it more challenging by using a weighted rope or weighted handles.
In Summary
Walking and the elliptical trainer burn the least amounts of calories overall, but they are good for low impact workouts. Running tops the list of calories burned per hour. Its drawback is repetitive impact on the knees, especially for those with a previous history of knee problems. Running can be a safe and very effective exercise when done correctly and performed in a safe environment.
The type of exercise you choose should be based on your desired results and personal preference. Mix up your aerobic workouts, choosing two or three exercises that you can alternate during the workout. This helps with the boredom of doing the same exercise on a regular basis. No matter what exercise you choose, the important thing to remember is that any exercise is better than none at all.
Fitness For the Traveler