Table of contents
- Claim 1: Cardio machines improve cardiovascular health.
- Claim 2: Cardio machines aid in weight loss by burning calories.
- Claim 3: Cardio exercise releases endorphins, reducing stress, anxiety, and depression.
- Claim 4: Low-impact cardio machines are beneficial for joint health.
- Claim 5: High-Intensity Interval Training (HIIT) on cardio machines is efficient for burning calories and improving cardiovascular health.
Cardio machines are a staple in most gyms, but there are plenty of beliefs and misconceptions about their effectiveness. Are they really the best tool for burning fat? Can they replace other forms of exercise? In this post, we’ll dive into 5 common beliefs about cardio machines and explain whether they’re fact or fiction. Whether you’re a beginner or a seasoned gym-goer, this guide will help you get the most out of your cardio workouts and dispel any myths you might have heard along the way.
Claim 1: Cardio machines improve cardiovascular health.
Question: What percentage of people experience improved cardiovascular health from regular use of cardio machines?
While the exact percentage can vary depending on the study and population, here are some key findings:
- A study published in the Journal of Cardiovascular Medicine and referenced through other sources indicates that regular aerobic exercise, including the use of cardio machines, can significantly reduce the risk of cardiovascular disease. For instance, frequent exercise is associated with a decrease in cardiovascular mortality and the risk of developing cardiovascular disease. Physically active individuals have lower blood pressure, higher insulin sensitivity, and a more favorable plasma lipoprotein profile.
- Specifically, a study on older adults using cardio machines like the Cybex arc trainer and treadmill showed significant improvements in triglyceride and very low density lipoprotein (VLDL) levels, as well as increases in strength capacity and overall health-related quality of life. While the study does not provide a specific percentage, it highlights the positive physiological and psychological changes associated with regular use of these machines.
Data Source:
- [Effects of Impact Versus Non-impact Cardiovascular Machines in Older Adults]
- [Cardiovascular Effects and Benefits of Exercise - PMC - NCBI]
Claim 2: Cardio machines aid in weight loss by burning calories.
Question: How many calories can be burned on different cardio machines in a 30-minute session?
The calorie expenditure on different cardio machines can vary based on the individual's weight and the intensity of the workout. Here are some approximate calorie burn values:
- A 150-pound person can burn approximately:
- 200-400 calories on a treadmill in 30 minutes.
- 200-300 calories on an elliptical machine in 30 minutes.
- 150-250 calories on a stationary bike in 30 minutes.
Data Source:
- [American Council on Exercise (ACE) - How Many Calories Are You Really Burning During Your Workout?]
Claim 3: Cardio exercise releases endorphins, reducing stress, anxiety, and depression.
Question: What is the impact of cardio exercise on mental health metrics like stress, anxiety, and depression levels?
Cardio exercise has been shown to have significant positive effects on mental health:
- A study on older adults using cardio machines like the Cybex arc trainer and treadmill found increased energy, improved emotional well-being, and decreased fatigue, indicating a reduction in stress and anxiety levels.
- A broader scientific statement from the American Heart Association notes that resistance training, which can be combined with cardio exercise, is associated with favorable effects on nontraditional cardiovascular disease risk factors, including depression. Specifically, it mentions that adults who participate in resistance training have a lower risk of depression.
- Additionally, a systematic review on the effects of exercise on cardiovascular health highlights that regular physical activity is associated with a reduction in symptoms of depression and anxiety.
Data Source:
- [Effects of Impact Versus Non-impact Cardiovascular Machines in Older Adults]
- [Resistance Exercise Training in Individuals With and Without Cardiovascular Disease]
- [Effects of Exercise to Improve Cardiovascular Health - PMC - NCBI]
Claim 4: Low-impact cardio machines are beneficial for joint health.
Question: What percentage of people with joint issues report improvement after using low-impact cardio machines?
Low-impact cardio machines are indeed beneficial for joint health:
- A study on older adults using low-impact cardio machines like the Cybex arc trainer found significant improvements in leg strength, balance, and a reduction in body fat percentage. These improvements are particularly beneficial for individuals with joint issues, as they reduce the stress on joints compared to high-impact activities.
- While the study does not provide a specific percentage, it indicates that low-impact exercises can improve joint function and reduce pain. For example, using an arc trainer or a treadmill resulted in improved balance and leg strength, which are crucial for joint health.
Data Source:
Claim 5: High-Intensity Interval Training (HIIT) on cardio machines is efficient for burning calories and improving cardiovascular health.
Question: How does the calorie burn and cardiovascular improvement from HIIT compare to steady-state cardio?
HIIT is highly effective for both calorie burn and cardiovascular improvement:
- HIIT has been shown to burn 25-30% more calories than other forms of exercise. This is due to the high intensity and the increased excess post-exercise oxygen consumption (EPOC) associated with HIIT.
- In terms of cardiovascular fitness, HIIT can lead to significant improvements in cardiorespiratory fitness, similar to or even surpassing those achieved through steady-state cardio. For instance, regular moderate to intense exercise, including HIIT, can lower blood pressure and improve overall cardiovascular health.
