A proven method to lose weight works. By combining your workout routine with healthy eating practices, you’ll see faster results. Of course, it would help if you burned more calories than you took in to lose weight. The initial steps will be to calculate the daily calorie intake and the amount of exercise needed to lose weight. Exercise can take many different forms, and those looking to lose weight should try several. Elliptical workouts, for example, are great cardiovascular exercise because they provide a weight-bearing motion with less strain on the joints than running. This type of exercise can simultaneously tone and build muscle. Anyone who has used an elliptical machine knows that it provides a fantastic full-body exercise.
Ready to start using the elliptical machine to lose weight? Here’s how your elliptical routine can turn into a great weight loss tool.
Elliptical exercise: what is it?
A gym is incomplete without an elliptical trainer. An elliptical trainer, often known as an elliptical trainer, is a type of training machine that can simulate walking, running, stair climbing, and cross-country skiing. It is excellent for beginners since it allows you to gradually introduce cardio activity. Compared to running or walking on a treadmill, it provides a low-impact workout, making it easier on the knees and hips. However, it also involves carrying weight, which is necessary to build strong bones, muscles, and connective tissue.
How do elliptical machines help you lose weight?
According to a study, exercising properly and regularly seems more likely to support long-term efforts to lose and maintain weight. The elliptical machine can be your best friend on your weight loss journey for the following reasons.
burns calories
Get on the elliptical if you want to maximize your calorie burn rate in a short period of time. Depending on your weight, this exercise machine can burn between 270 and 400 calories in 30 minutes. By burning more calories than you consume, you can lose weight more effectively. Consider making your elliptical workouts more intense to increase the calories you burn.
Burns body fat
The elliptical helps speed up body fat loss because it burns more calories per minute than other cardio equipment, such as a stationary bike. This is especially true if you emphasize interval training.
Try to focus on increasing the duration and intensity of your workouts to increase fat burning. According to a study, high and medium intensity workouts contributed to fat loss. Yet high-intensity interval training (HIIT) lets you accomplish more in less time.
Note from The Fitness Freak
Increase your elliptical routine to see fat burning results. You’ll burn more calories when multiple muscles are working simultaneously, such as when using an elliptical machine. Plus, the non-impact aspect of elliptical training will allow you to train longer and harder. Moreover, it does not inflict discomfort if you currently have joint problems or are overweight. However, one thing to realize is that ellipticals can only take you so far. Exercise is part of a healthier lifestyle, which includes various aspects.
Elliptical exercises for weight loss
An elliptical machine can be the best way to lose weight with the right strategy. And if you’re not a gym fan, don’t worry. You can use elliptical machines from the comfort of your home.
The elliptical workouts below can help you burn more calories, shape your lower body, and keep your routine fresh.
The 12-Minute Tabata Elliptical Routine
Whether you’re working out on an elliptical at a professional fitness center or at home, this 12-minute Tabata-style workout will step things up. The concept of Tabata Elliptical comes from High Intensity Interval Training (HIIT). You should work as hard as you can for the first 20 seconds, then rest for the next 10 seconds several times in a row. A 35-minute elliptical workout includes three 4-minute Tabatas (Total 12 min). Tabata workout plans target specific muscles or muscle groups.
The Interval Challenge Elliptical Trainer
The Interval Challenge is perfect for a quick sweat and maximizes calorie burn during brief bursts of super intense work. In 30 minutes, this method uses speed intervals and changes your resistance to boost your metabolism. You can adjust the speed of your pedal to vary forward and reverse motion. It allows all the muscles in your legs to work evenly.
The faster you go, the more calories you will burn on an elliptical trainer. However, don’t push yourself too hard. If you’re just starting out, it’s probably best (and safe) to stick to a lower intensity until you build up your stamina. Start with a 3-5 minute warm-up on the elliptical trainer to warm up your muscles, gradually increase your heart rate, and prepare your body for exercise. Then you can gradually increase your speed and intensity.
Focus on muscle strength to speed up your metabolic rate and lose weight. For stronger muscles, pedal backwards, maintain proper posture, and mix up your resistance settings and workout duration.
Note from The Fitness Freak
When you hit HIIT on the elliptical, you challenge your body to work harder than it would in a traditional workout. As a result, you burn more calories and improve your weight loss progress. However, ellipticals that don’t have HIIT built in or don’t have enough resistance or incline options aren’t good for weight loss. So choose the right machine.
Other Benefits of Elliptical Training
Focuses on specific leg muscles
Adjust the resistance and incline of the pedals on an elliptical trainer accordingly. You can target your quads, glutes, hamstrings, calves, and other lower body muscles.
Improves your balance
You can strengthen your abdominal muscles and improve your body balance if you stand up straight and freely grasp the elliptical handlebars.
Lower and upper body workout
The elliptical with handlebars can engage your upper and lower body. Evenly distribute your weight and resistance to get the most out of it for your upper body. In other words, move your arms and legs in unison.
Increases your endurance and cardiovascular health
The elliptical machine provides a great cardiovascular workout that’s good for your heart, lungs, and muscles. As a result, it improves your stamina and stamina. You can also perform steady-state cardio and high-intensity interval training on an elliptical machine.
How long should you spend on the elliptical?
Your total goals will determine how long you should spend on the elliptical machine. Generally speaking, you should aim for 300 minutes of cardiovascular activity each week, with 150 minutes being the minimum.
To reach the 150-minute goal, this equates to 30 minutes of moderate-intensity exercise per day, five days per week. Step up the effort and complete the workout in 20 minutes if you don’t have 30 to spare. A quick way to improve your cardiovascular health and increase your calorie burn is to exercise more intensely.
If you’re new to ellipticals, three 10-minute sessions a day can be a good place to start. Then you can gradually increase the sessions that last 30 to 60 minutes.
Conclusion
The elliptical machine can help you burn lots of calories while improving your endurance, improving your balance, and strengthening your heart, lungs, and muscles. Be persistent and set new goals every week and every month.
While an elliptical machine will undoubtedly help you lose weight, it will be much more difficult without following a nutritious diet. You must use a combination of food and exercise to establish a sustained calorie deficit if you want to lose weight. It may take some trial and error to figure out the ideal calorie deficit for your body. However, you can start by calculating the calories you need to consume daily to maintain your weight.
