My question is really regarding cardio options for burning Calories. Running and power walking started to give me hematuria for some odd reason, so I switched to the Precor and other Elliptical trainers and those lower impact options seemed to not cause the hematuria. A while back I switched it up and started using the rowing machine, hoping that it would improve my upper body strength. I am not sure it really has done much for that but I seem to get a good workout with it. So, regarding Calorie burning, it seems logical that the Elliptical should burn more due to my larger muscles in my lower extremities, but then again I have to wonder if my increased strength and such would reduce that expenditure and makes me wonder if I would get a 'bigger bang for my buck' with the Rower? I eat relatively the same number of Calories per day and can really tell much difference between the two although it seems like my mid-section is getting larger using the rowing machine? Any theories or guidance on which might be better would be appreciated. Thank you!Excess Post Oxygen Consumption, EPOC
One of the primary keys to increasing you metabolism is Excess Post Oxygen Consumption.
It amounts to overcharging your Credit Card and not being able to pay it off on time.
The Credit Card company allows you to make time payments. However, they charge you interest. So, you end up paying more back than you borrowed.
Overcharging Your "Metabolic Credit Card"
High Intensity Interval Training overcharges your credit card.
Research shows that "9 times more fat-loss benefit for every calorie burned exercising" compared to Steady State cardio. http://www.cbass.com/FATBURN.HTM
Elliptical Vs Rower
Elliptical do NOT burn any more calories than Rowers. Any type of High Intensity Training will dramatically increase you metabolism.
It is how you use the Elliptical, Rower, Bike, or how you write the a High Intensity Interval Resistance Training Program that increases you metabolic rate.
There are plenty of good articles online that go into High Intensity Interval Training Method.
The foundation of this is based on Han Selye's General Adaptation Syndrome, GAS.
Simply put, the body learn to adapt to a new environment. It becomes very efficient.
Let's say you are making $3,000 a month. You get a pay cut. You are now making $2,500 a month.
Initially, you struggle to make end meet. However, you make some cut back and learn to live on $2,500 a month.
The body automatically does that, as well.
Now, let apply that thought to an exercise.
Initially, using an Elliptical is a new movement to you. However, the more you perform exercise on the Elliptical the more efficient you body becomes with the movement.
That efficiency means you body uses less energy (fewer calories) to get the job done. It similar to leaning to becoming efficient with the money you make.
When you switch from an Elliptical to a Rower (any change in exercises), you body encounters a new movement and initially works harder (burns more calories) to perform the new task.
By changing your program up every 3 - 6, you keep you body off metabolically off balance...meaning you metabolism remains elevated.
Steady State Cardio
Research indicates that you body metabolism adapts to Steady State Cardio. Thus, low to moderate cardio eventually stop working. You body becomes efficient...burn less calories.
High Intensity Interval Training
You metabolism does not adapt to this method.
It overcharges you "Metabolic Credit Card".
You end up burning more calories long after the workout is over...paying back what you metabolically spent with interest.
The After Effect
What is most important when it comes to burning calories is the metabolic after effect.
A High Intensity Interval Training Progdram that jacks up your metabolism for hours after your workout burn more effective that a Low/Moderate Steady State program that ONLY burn calories during your workout.
Cardio Machines OVERESTIMATION
Another factor is the inaccuracy of cardio machine at measuring caloric expenditure.
Research has demonstrated that cardio machines, especially Ellipticals, OVERESTIMATE the number of calories burned in a workout.
"...the Human Performance Center at the University of California at San Francisco, cardio machines overestimate calories by 19%. The worst estimates come from elliptical trainers that overestimate calories by a staggering 42%."
http://www.everyfit.com/2011/03/08/true ... lorie-burn
Heart Rate Counts
THE most effective method of determine and insuring that you create an Excess Post Oxygen Consumption state is your heart rate.
During intervals, you need to drive it to at least 75% of your Heart Rate Max. A greater effect occurs when you push into a higher zone.
Think of a Heart Rate Monitor like a speedometer. They allow you to drive the posted speed limits.
Without a speedometer, you really don't know how fast you're going.
A Heart Rate Monitor is about $60 and worth the investment.