What is better for cardio.... the treadmill or the stair master?

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    May 05, 2012 7:29 PM GMT
    I have been debating this with my friend all day. He thinks the treadmill is better for results in burning calories and I say the stair master.

    Anyone know which one is better for burning calories?
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    May 05, 2012 9:54 PM GMT
    Hiit on the stairs or soccer, hockey, or basketball. The treadmill will work, too, but stairs are about 7 times more load than walking level.
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    May 05, 2012 9:56 PM GMT
    running is the best form of cardio, however swimming is arguably better for your joints and works your entire body.
    personally i enjoy riding my bike...
    different strokes
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    May 05, 2012 10:00 PM GMT
    A pair of these.

    what-is-a-kettlebell-large.jpg

    Learn2KettlebellSwing for cardio AND strength conditioning.
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    May 05, 2012 10:01 PM GMT
    Running is high impact and causes muscle loss. HIIT on stairs is vastly more effective for upping cardiac threshold.
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    May 05, 2012 10:02 PM GMT
    The best cardio is the cardio you do.
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    May 05, 2012 10:06 PM GMT
    It depends on what you want to accomplish really. The whole "what is better for cardio?" question is really a false one. You should be varying the intensity of your cardio throughout the week, and using different cardio equipment helps accomplish that end as well as preventing your body from becoming too adapted to a specific a routine that it stops growing and responding. SO, the correct answer is all choices--bike, stairs, elliptical, treadmill, endless ladder--are good ones, just be sure to vary them and work at differnt intensities throughout the week.

    Oh yeah, and that whole better at buring calories "fat burning zone stuff is a bunch of BS too. The simple factor is you have to burn more calories than you consume for weight loss. However, if you are wanting the thing that will burn the most the quickest, then the "Endless or Jacob's Ladder" winds that hands down as the most physically demanding of all cardio machines.
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    May 05, 2012 10:55 PM GMT
    100m sprints if you must run.
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    May 05, 2012 10:55 PM GMT
    HIIT
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    May 05, 2012 11:37 PM GMT
    Sort of in line with the KB snatches -

    - Last week I started doing a low weight/high rep final (around 45-50% of 1RM) set at maximum bar speed while maintaining form to finish my normal heavy sets at 80-85% of 1RM.

    My heart rate was at 174... or about 96% of the indicated maximum for my age.

    That took five minutes to return to normal.
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    May 06, 2012 1:37 AM GMT
    7Famark saidHIIT


    What is this? icon_redface.gif
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    May 06, 2012 1:38 AM GMT
    7Famark saidHIIT


    What is this short for? icon_question.gif
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    May 06, 2012 1:40 AM GMT
    BeachBodyDave said
    7Famark saidHIIT


    What is this short for? icon_question.gif


    High intensity interval training
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    May 06, 2012 2:36 AM GMT
    7Famark said
    BeachBodyDave said
    7Famark saidHIIT


    What is this short for? icon_question.gif


    High intensity interval training


    Thanks.

    So like Plyometrics?
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    May 06, 2012 2:41 AM GMT
    Not quite.

    More like periods of nearly full-out balls to the wall cardio with shorter rest intervals in between those full-out periods.
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    May 06, 2012 2:43 AM GMT
    See also/google "Tabata Protocol".



    Plyometrics is more about power training, such as doing pushups with a jump with your arms near the top of the movement.
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    May 06, 2012 2:54 AM GMT
    Whatever gets your heart in the zones you want without adverse effects. To some people, high impact can be a problem for knees. I prefer an incline treadmill over a stairmaster for me because it is easier on my knees. You can go fairly slow and with a high enough incline, get a tremendous workout. Not referring many of the regular treadmills that will incline to 15 degrees. Referring to the ones that will go to 30 degrees and a home version that will go to 40 degrees. With any, I prefer high intensity intervals.
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    May 06, 2012 2:55 AM GMT
    Stair master, set to rolling hills on a med to high level is my favorite, and running the thread mill on the same setting! Wish I didn't have to walk home; I'd run harder for longer! icon_cool.gif
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    May 06, 2012 3:01 AM GMT
    I plateaued frequently on a treadmill. But, it is still my favorite cardio. The Precor AMT is another machine you can wipe yourself out with in thirty minutes with zero impact. I used to love ellipticals. But, I get bored easily because I don't have to focus on balance and what I'm doing.

    Regardless of machine, you are in control of the resistance setting. Focusing on max incline was of greater benefit for me than faster speeds on the treadmill.
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    May 06, 2012 3:08 AM GMT
    MuscledHorse saidIt depends on what you want to accomplish really. The whole "what is better for cardio?" question is really a false one. You should be varying the intensity of your cardio throughout the week, and using different cardio equipment helps accomplish that end as well as preventing your body from becoming too adapted to a specific a routine that it stops growing and responding. SO, the correct answer is all choices--bike, stairs, elliptical, treadmill, endless ladder--are good ones, just be sure to vary them and work at differnt intensities throughout the week.

    Oh yeah, and that whole better at buring calories "fat burning zone stuff is a bunch of BS too. The simple factor is you have to burn more calories than you consume for weight loss. However, if you are wanting the thing that will burn the most the quickest, then the "Endless or Jacob's Ladder" winds that hands down as the most physically demanding of all cardio machines.


    You forgot something here: study after university study has shown that HIIT does three things: 1. It preserves lean muscle mass. 2. It causes metabolic activation. 3. It raises cardia threshold. That's not to say that you can't train for in a HIIT way on any particular apparatus. However, training on stairs is about 7 times the load as training on the horizontal, and really up the intensity part.

    It IS true that steady state cardio burns fat, but, it does not push cardiac threshold, nor does it lower HBA1C, nor increase insulin sensititivy.

    HIIT and weight bearing exercise, in as little as three 20 minutes sessions a week can PREVENT type 2 diabetes.

    While duration is important to just fat burn, it wrecks lean muscle mass, lowers metabolic rate, and does nothing for cardiac threshold. HITT is hands down a better choice, if you can do it.

    Almost all experts (from cardiologist to excercise science) now lean towards HIIT.
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    May 06, 2012 3:13 AM GMT
    AlphaTrigger saidSort of in line with the KB snatches -

    - Last week I started doing a low weight/high rep final (around 45-50% of 1RM) set at maximum bar speed while maintaining form to finish my normal heavy sets at 80-85% of 1RM.

    My heart rate was at 174... or about 96% of the indicated maximum for my age.

    That took five minutes to return to normal.


    Good stuff.

    You can study up on what's called "active recovery." If you have a heart problem, your heart rate will recover from 70% to 80% of max target rate (220-age) at less than 12 beats per minute If you're healthy, it will recover at a MUCH faster rate. E.g., I recover 30 BPM in just 45 seconds. I recover 40 BPM in 60 seconds; even faster if I've been doing lots of stairs and HIIT.

    Anyone can do an active recovery test on themselves.

    I have athlete's heart / LVH, and probably a bit of cardio myopathy, but, heart's fine. In folks with athlete's heart, you can see it on an EKG with an elevated ST segment on a 12 lead ECG/EKG. Elevated ST can also indicate a MI (myocardial infartion) is eminent for an untrained person. That's NOT true on a highly trained athlete.

    There are several methods for calculating max heart rate. 220 - age is the most commonly cited.
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    May 06, 2012 3:16 AM GMT
    BeachBodyDave said
    7Famark said
    BeachBodyDave said
    7Famark saidHIIT


    What is this short for? icon_question.gif


    High intensity interval training


    Thanks.

    So like Plyometrics?


    No, like maximum exertion sprinting for 30 seconds...jog for one minute...repeat.
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    May 06, 2012 3:18 AM GMT
    Perhaps someone needs to be taught how to google / do research?
  • MikemikeMike

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    May 07, 2012 4:28 AM GMT
    chuckystud saidPerhaps someone needs to be taught how to google / do research?

    Many of us chose to read books or get acedemic degrees in things we enjoy studyingicon_idea.gif
    Any shit head can cut and paste google and pretend they know very little about a little.icon_idea.gif
    Stairmaster on fast speed burns more calories. Treadmill is better for your heart/cardio. Learned that from getting my PT Certification.