In this blog post, we will explore the benefits of the shoulder press machine for burning calories and losing weight. We will also cover some tips on how to use it properly and safely, as well as some variations and alternatives to spice up your workout routine.
Benefits of the Shoulder Press Machine for Burning Calories
The shoulder press machine can help you burn more calories than other exercises because it involves multiple muscle groups and joints, which increases your metabolic rate and oxygen consumption. It also challenges your core stability and balance, which requires more energy expenditure.
According to the calorie calculator by Healthline, a 180-pound person can burn about 72 calories in 10 minutes with the shoulder press machine at a moderate intensity. If they increase their intensity to vigorous, they can burn about 108 calories in 10 minutes.
To maximize your calorie burn with the machine, you should:
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- Increase your weight or resistance gradually as you get stronger. This will make your muscles work harder and burn more calories.
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- Increase your reps or sets as you get more endurance. This will make your muscles work longer and burn more calories.
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- Decrease your rest time between sets as you get more efficient. This will keep your heart rate elevated and burn more calories.
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- Incorporate some high-intensity intervals or circuits with other exercises. This will boost your metabolism and burn more calories even after your workout.
- Combine the shoulder press machine with some cardio exercises such as running or cycling. This will increase your overall calorie expenditure and improve your cardiovascular health.
Benefits for Losing Weight
It can help you lose weight by increasing your muscle mass and metabolism. Muscle mass is the amount of lean tissue in your body that burns calories even at rest. Metabolism is the rate at which your body converts food into energy. By increasing your muscle mass and metabolism, you can burn more calories throughout the day and create a calorie deficit, which is essential for weight loss.
According to a study by the American Journal of Clinical Nutrition, resistance training such as using the shoulder press machine can increase your resting metabolic rate by 7% and reduce your body fat by 4% in 16 weeks. It can also increase your lean body mass by 1.4 kg and decrease your fat mass by 1.8 kg in the same period.
To optimize your weight loss with the machine, you should:
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- Track your calorie intake and expenditure using an app or a journal. This will help you monitor your progress and adjust your plan accordingly.
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- Eat a balanced diet that includes protein, fiber, healthy fats, and complex carbohydrates. This will provide you with the nutrients and energy you need for your workouts and recovery.
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- Drink plenty of water to stay hydrated and suppress your appetite. This will help you avoid overeating and dehydration.
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- Get enough sleep to regulate your hormones and reduce stress. This will help you prevent cravings and emotional eating.
- Monitor your progress and adjust your plan accordingly. This will help you stay motivated and overcome plateaus
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How to Use Properly and Safely
To use the machine properly and safely, you should:
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- Adjust the backrest angle so that it supports your upper back and neck. This will prevent you from arching your back or straining your neck.
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- Adjust the weight or resistance according to your goal and ability. This will prevent you from lifting too heavy or too light, which can cause injury or inefficiency.
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- Grab the barbell or handles with a comfortable grip width that allows your elbows to be slightly lower than your shoulders. This will prevent you from shrugging your shoulders or flaring your elbows out, which can cause impingement or inflammation.
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- Sit upright and brace your core. This will stabilize your spine and protect your lower back.
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- Press the barbell or handles up and slightly back until your arms are fully extended. This will activate your shoulders, triceps, and upper traps.
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- Lower the barbell or handles down and slightly forward until your elbows are slightly lower than your shoulders. This will stretch your shoulders, triceps, and upper traps.
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- Repeat for the desired number of reps and sets. This will depend on your goal, whether it is to burn calories, build strength, or both.
Mistakes to Avoid Using the Machine
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- Do not arch your back or lift your hips off the seat. This can cause lower back pain or injury.
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- Avoid shrugging your shoulders or flaring your elbows out. This can cause shoulder impingement or inflammation.
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- Avoid locking your elbows or bouncing the weight. This can cause elbow pain or injury.
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- Avoid using momentum or jerking the weight. This can cause loss of control or injury.
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- Try not to lift too heavy or too light. This can cause injury or inefficiency.
How to Choose the Best for Your Needs
The shoulder press machine is a fitness equipment that comes in different shapes, sizes, and features. Depending on your needs, preferences, and budget, you might want to choose the best shoulder press machine that suits you.
There are many factors that you should consider when choosing the best shoulder press machine for your needs. Here are some of the most important ones:
Features like adjustable seats and backrests, comfortable grips, thick pads, and sturdy safety bars enhance the machine’s comfort, safety, and functionality. By considering these factors and comparing different models online or in-person, you can find the best shoulder press machine for your needs.
How to Track Your Calories Burn, Fitness, and Weight Loss with the Shoulder Press Machine
One of the best ways to measure your progress and results with the shoulder press machine is to track your calories burn, fitness, and weight loss. By doing this, you can see how much you are improving and achieving your goals. You can also adjust your plan and strategy accordingly.
Tracking your Calories Burn, Fitness, and Weight loss
There are many tools and methods that you can use to track your calories burn, fitness, and weight loss with the shoulder press machine. Here are some of the most common and effective ones:
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- Consider using a fitness tracker or a smartwatch to monitor your heart rate, calories burned, distance, speed, and time. These devices can sync with your smartphone or computer and provide you with detailed data and feedback on your performance. You can also set goals and challenges for yourself and see how you compare with others. Some of the best fitness trackers and smartwatches for the shoulder press machine are the Fitbit Charge 4, the Apple Watch Series 6, and the Garmin Forerunner 245.
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- Use an app or a website to log your workouts, calories intake, weight, and body fat percentage. These tools can help you keep track of your daily, weekly, and monthly progress and results. You can also get tips, advice, and support from other users and experts. Some of the best apps and websites for the shoulder press machine are MyFitnessPal, Lose It!, and Fitocracy.
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- Consider a cale or a tape measure to measure your weight and body dimensions. These tools can help you see how much fat you are losing and how much muscle you are gaining. You can also calculate your body mass index (BMI) and body fat percentage (BFP) to assess your health status and risk factors. Some of the best scales and tape measures for the shoulder press machine are the Withings Body+, the ketekcity Digital Body Weight Scale, and the Care Touch Body Measuring Tape.
By tracking your calories burn, fitness, and weight loss with the shoulder press machine, you can stay motivated and focused on your journey. You can also celebrate your achievements and reward yourself for your hard work.
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Conclusion
The shoulder press machine is a fitness equipment that can help you burn calories and lose weight by increasing your muscle mass and metabolism. In this blog post, we explored the benefits of the shoulder press machine for burning calories and losing weight. We also covered some tips on how to use it properly and safely, as well as some variations and alternatives to spice up your workout routine. We also discussed how to track your calories burn, fitness, and weight loss with the shoulder press machine, and how to choose the best shoulder press machine for your needs.
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