I've tried lots of different machines at various gyms including all of those mentioned above. The one that really kicks my butt, however, is the VersaClimber. My first time on it, I didn't last ten minutes–and that was at a relatively slow pace. I used to own a Concept II and while it was good, the VersaClimber is more intense and is the best I've found for HIIT. Now I own one and it's my main workout. When I go to climb a hill it's so much easier than when I used to run those very same hills.

Also, another point about the Stepmill type climbers is that the movement is different than on the currently popular steppers. It's a much more natural movement and stresses the hip joint far less. It's actually far closer to climbing real stairs (or a mountain) than the side to side motion of the more common stairclimbers. When I was having back problems a number of years ago my physical therapist insisted that I stick with what we then called the 'old-fashioned' stair climbers. At that time, they were pretty much all Stairmasters but the older versions had the escalator like stairs vs. the side to side steppers on the newer models.

Why do you class elliptical runners as less effective than your main 3? I've been using ellipticals for years now and never fail to get the HGH flush. What, in your opinion, makes this a less effective cardio exercise?

I was doing a pubmed literature review for a summer research project and got sidetracked by several HIIT articles. Anyway, here's a link to an abstract regarding exercise and fat oxidation titled "Optimizing fat oxidation through exercise and diet." The second to last sentence sounds oddly familiar. If you want a copy of the entire pdf and can't get access, feel free to email me.

http://www.ncbi.nlm.nih.gov/pubmed/15212756

BTW: Thank you for creating this site. I've been an avid reader for a little over a year and it's refreshing to find an alternative to the single-minded mass-building sites. Keep up the good work!

You dont talk very much about swimming for a cardio workout. I try and swim a few times a week and love it. Any suggestions on how to maximize that workout?

The thing with rowing when I first tried it out, I did not have the correct form/technique. With the treadmill, spinner, stair climber I could get on them and just go. I didn't need anybody to teach me how to walk, run, climb stairs. With rowing I thought it was pretty much the same thing but it isn't at all.

When I fist tried it I would set the resistance to 7 – 10 and I was all herky jerky in my motion but I didn't know it. My arms would become tired and I really could not crank up the heart rate like other exercises. Finally one day I saw I guy from Germany who was a rower get on the machine. His stroke looked so smooth and effortless, it was all one motion. He broke down the stroke for me and told me it was like riding a bike, you will not get it down the first try but with time it comes and then shazam, it kicks your ass.

The feeling you get on the rower is different, with a stair climber it can kick your butt because your using the legand glute muscles a much higher intensity. Yet in a way your leg muscles can become the limiting factor. You feel the burn when you crank it up just a notch too much.

With the rower your using a lot more muscle (back, arms and legs) through a fuller range of motion. You crank it up on the rower and all those muscles are demanding more energy and it feels like somebody sucked out all the O2 out of the room. You can really see it on the Polar HRM. I went over and above my max HR (do not do this at home).

The key is to set the resistance at a proper resistance setting (2 – 4) and learn the stroke. Yet it is opening Pandora's box.

That is a good tip on the rower. I will search on Youtube. I like the idea of rowing to get fit, because it will insure good posture and probably help a little bit with back density.

Velma,

Do weights first, but drop the squats for sure. I think you will get much better results using that energy for tough HIIT and cardio. Here is a basic routine that gets results…

Day 1) Chest and Back, Abs – HIIT (followed by steady state)
Day 2) Shoulders, Biceps, Triceps – HIIT (steady sate optional)
Day 3) Rest or a little bit of Steady State cardio
[Just repeat this rotation and throw in an extra rest day every now and then]

Rusty

What is the favorite cardio machine of all?

Pre-pregnancy I weighed 120lbs and did taebo cardio and cindy crawford weights at home and this helped me mainatin between 110-130lbs. For various reasons i gained quite a bit during he pregnancy (60lbs) and weighed 186 on "birth-day". I lost the first 40lbs relatively easily and within the first year without exercising etc…

Here is my dilemma, 2 years ago I was diagnosed with PCOS and although I was eating healthy I was easily gaining weight. I have hit my highest weight of 220 July '08. I joined curves in January of '09, it wasn't challenging me enough so I joined Golds Gym Feb '09 with the hubby. I am pretty strong and at this point don't want to get bigger muscle, just burn the fat off. (I can curl 30lbs 10X, 3 sets, shoulder fly 50lbs & squat 350 10X 3 sets).

I have been doing a 18min Interval training 4x wk. 3min wmup, @ min 4, 1 min run, @ min 6, 1 min run, @ min, 30 sec run etc…. and then I was hitting the weights after this, arms one day legs the next. I havent seen any results and I am getting discouraged. Honestly, this is the longest I have stayed consistent with working out in 6 years and the only thing keeping me pumped is the "high" i feel and the energy it gives me.

I started yesterday your HIIT solution with the 10min interval and 20min steady, then i hit the bicep,tricep and did some squats. I read today you dont recommend squats so I will cut that out. Should I be doing weights first then cardio? I want maximum burn!!! LOL

I am also insulin resistant because of the PCOS and have added grapefruit and have noticed some positive side effects from that.

I am currently
219lbs (Jan 2nd weighed 223)
38"waist
50"hips

Longterm goal
130lbs
28"waist
40"hips

Pre-pregnancy
125
25" waist
38" hips

I need a plan to follow for the next 4 weeks diet and exercise… so suggestions please!!! Thank You

PS# in 4wks my hubby has lost 10lbs…. and we are doing the same cardio…..

It is also a motion that appears simple when observed, but people usually take months or years to master it. So until you have had someone who knows what they are doing teach you proper technique, or do extensive individual research / practice, you are more likely to hurt your lower back than get a good workout. It's alot like the olympic lifts, no one would advise you to attempt to build strength with those lifts before spending significant time learning proper technique.

If you want to see the kind of work that can be done on an erg search for "crash-b erg" on youtube.

You can lose weight without going into your cardio in a fasted state, it will just take a little longer.

Burritokid,

I found a treadmill with a speed that goes up to 15 in my gym (most top out at 12). Anyway…I work up to 13.0 for 30 seconds followed by 4.0 for 60 seconds. I typically don't feel comfortable going above 13.0 yet, since this is a new thing for me (I've been doing 12.0 for years). Anyway, I do this on a 2.0 degree incline. As far as losing weight goes…there is a time element involved, but you reach your goals much faster as you increase in performance.

JJ,

James is right. Keep your same weight and just try to get stronger without adding any muscle. This will build density over time and make you look and feel incredible. The other guys will look soft and puffy when standing next to you.

Dennis,

I am a big fan of the treadmill, for sure.

hawaiigirl,

It is still fine to wait until dinner to eat. In fact, you will drop weight quickly with the approach you are taking.

Chris,

My joints hurt after jogging long distances, but all the low impact stuff doesn't hurt my joints when doing steady state cardo…so I understand what you are saying.

Cathy,

I would avoid the cream if possible. You can learn to like coffee black and it will benefit you better in the long term.

Scott,

I have seen the error of my ways when it comes to the Rowing Machine…LOL! I have a hard time getting a great workout on it, but I am a long-armed freak…so I probably get a different effect from it.

Cheers!

Rusty

Cheers
Scott

You should by all means use what works for you. I just found the disconnect interesting.