Jed19

I have a question as to the most effective and efficient way to work in the gym towards a weight loss of about twenty pounds. I currently ride the stationary bicycle for about forty minutes, then do the stairclimber for an additional twenty minutes, four times a week. On two of those days, I add a quick freeweight program emphasizing compound muscles. I am interested in tinkering with my gym program, so as to make it more effective and efficient. I also think the body adjusts to whatever program one is on, and then stalls. Thus the need to tinker. (Or am I wrong?)

Please keep in mind that after dropping the pounds, I still need to maintain my weight loss. I am thus interested in knowing if the same program is still gonna be effective going forward, after my initial goal is met.

Thanks for your answers and/or comments.

Regards,

Machka 

My understanding is that of all the aerobic exercise equipment in the gym, the treadmill is one of the most effective.

I would imagine though that if you could get the same workout as running up and down flights of real stairs with the stair climber, it would be even better than the treadmill. However, when I've used it and when I've watched others using it, it just doesn't seem the same.

One thing to keep in mind, with whatever method you use, is your heart rate. You get a more effective workout when your heart rate is in one of the higher zones. I'll let someone else explain the zones because I've been informed recently that my understanding of them is completely incorrect.

supcom

Most of us here would recommend riding a real bike outside for exercise. Forty minutes on a technical mountain bike trail will give you what you need and is a lot more fun than pedalling nowhere in a gym. I'll say the same goes for hiking versus stairclimbing.

However, if you insist, it does not matter whether you use a stair climber or exercise bike for weight loss. So long as you get your heart rate up to the same level on each, they will burn the same number of calories. The two tend to work muscles a bit differently though. Stair climbers are better for glutes, bikes are better for quads.

xyz

Gah, how can anyone spend so much time on a trainer. 15 minutes on a wind trainer is torture. Find a tall building and walk up the stairwell then take the elevator down and do it again. I think walking up stairs burns more calories than any other exercise, they put this on the news from time to time.