Ever wonder why some cardio machines have so many programs that it becomes confusing and a hassle to figure out which one will work best for your goals?
If you’ve ever walked into a gym, you’ve probably noticed that the cardio machines come with screens full of programs.
There are options for “cardio,” fat burning, athlete, intervals, hills, heart rate, random, this and that, and even custom settings.
Though the different programs on machines — namely treadmills, stationary bikes, stair steppers and elliptical trainers — can greatly help people with their workouts, the ultimate reason for why these programs exist is, quite simply, a business move.
For example, treadmills with an assortment of programs from which to choose are priced higher.
The manufacturer knows that some gyms will want to purchase a bunch of high-end equipment — that is, those with a wide range of programs from which to select — to appeal to as many different kinds of users as possible.
Furthermore, a potential individual buyer is more likely to want to take home the stationary bike with 10 different programs than one that’s just a sit and pedal model.
But the profit end of this doesn’t mean that programs are meaningless.
Though the “fat burn” setting is actually just a marketing gimmick, a play on words to attract buyers, an assortment of programs does offer the user many appealing options.
For instance, the hill option eliminates the user having to keep changing the settings if they want fluctuations in a treadmil incline and speed over a selected period of time.
Programs can guide your workout based on your goals.
The Fat Burn and Cardio Programs
A “fat burn” program keeps your heart rate in a moderate zone for longer periods, helping your body use stored fat for energy.
The myth is that this setting is the most effective way to burn fat. But it actually isn’t.
The most effective way is a tough interval program, to simulate high intensity interval training (HIIT).
The problem with the machine settings for interval is that usually, they don’t quite hit the HIIT mark — in that no matter what speed or incline you choose, the workout will come closer to a moderate intensity session, though with fluctuating degrees of intensity.
If you set the interval program for a higher level of effort, you’ll likely end up with “rest” segments that are too challenging for sufficient recovery between the toughest intervals.
A good example of a true HIIT or “sprint interval” training is a protocol of 30 seconds give or take of a max or near-maximal effort alternating with one to two minutes of gentle recovery pacing.
To achieve this on a cardio machine, you’ll need to use the manual program.
A “cardio” program is more intense and may include speed changes or incline variations to push your heart and lungs.
The overall intensity depends on the initial speed, incline and pedal resistance that you put in.
Ultimately, the best program on a cardio machine is the one that puts you through the level of effort that you desire, in whatever form you want to exercise: interval style or fluctuating steady state or a mix of the two.
What burns the most fat is the highest effort — and you can program any setting to put you through the ringer.
Programs Are Convenient
Programs are a good deal when you want to spend your time on the machine watching TV while at the same time working and breathing hard.
You don’t have to fuss around with having to keep looking at the settings to switch things up.
Heart Rate Programs
Heart rate programs adjust automatically based on your pulse.
If your heart rate is too low, intensity increases; if it’s too high, the machine eases up.
The caveat is that this kind of program requires you to continuously hold onto the machine, which actually creates an inflated calorie burn, encourages cheat postures and subtracts the balancing component of the exercise, and gives a false sense of accomplishment.
Consistency and Motivation
Programs encourage consistency. When you know exactly what to do each session, it’s easier to stick to a routine.
This helps beginners get started and keeps advanced users challenged.
Following a structured program can also make workouts more motivating, as you can track progress over time.
Below is a chart that shows the general benefits for various programs.
| Program Type | Best For | Tips |
|---|---|---|
| Fat Burn | Beginners, steady calorie burning | Moderate pace, longer duration |
| Cardio | Heart health, endurance | Include speed/incline changes |
| Strength/Resistance | Muscle tone, endurance | Focus on higher resistance |
| Interval Training | Calorie burn, high-intensity workouts | Alternate high/low intensity |
| Heart Rate Control | Personalized training, safe intensity | Follow machine guidance based on your pulse |
| Rehab/Recovery | Post-injury or gentle exercise | Lower resistance and slower pace |
| Sports-Specific | Training for particular sports or activities | Mimic movements used in your sport |
