The elliptical is slowly becoming the most used as well as misused piece of equipment at many gyms. Most people hop onto and hammer away not knowing what to do or how to use the machine effectively. The amount of calories you burn in any given elliptical workout depends on the incline, the resistance level and speed. It is possible to burn between 270 to 400 calories in 30 minutes of training on the elliptical. Also, since your feet never leave the pedals, the elliptical provides a low-impact workout that is easy on your joints and consequently on your lower back as well.
Training on the elliptical simulates going uphill and trains those large leg muscles. You can also add resistance to increase your effort and burn more calories. To keep things interesting and stop boredom from setting in, you simply need to vary your incline and your resistance.
Some Easy step to losing weight with the elliptical
Like we mentioned earlier, there are few factors that affect how many calories you can burn on the elliptical. Those include the resistnace level, incline and speed. Dpending on what your weight loss goals are you should choose a moderate, vigorous pace, or easy pace and enter your body weight and the length of your workout in minutes. If you’re 200 pounds, for example, you’ll need to work out for roughly 82 minutes at a vigorous pace to burn 1,000 calories on an elliptical. Read her more about rowing machine with PM5
As you progress and feel you fitness levels improve, you will be able to push harder and further increase the incline on the elliptical by a few degrees. This will simulate an uphill exercise motion and reduce the number of minutes you’ll need to spend working out in order to burn the same number of calories.
As with any effective weight loss plan, your diet does play a huge role. You need to restrict the number of calories you consume per day and create a caloric deficit of 3500 calories to lose a pound of body fat. By reducing the number of calories you consume you will also make it easier to reach your deficit quota when coupled with your elliptical training. If you can manage to reduce your daily calorie consumption by 500 calories, you’ll only need to work out for approximately 45 minutes per day to achieve the same weight-loss results.
Here are you a few more benefits of training on the elliptical
- It targets your glutes, quads, hams and calves in the lower body and your (lats), pecs, and arms in the upper body.
- Since your feet never leave the pedals, you don’t have to tolerate the repeated pounding impact of each footfall which is the case on a treadmill. Elliptical workouts are both quieter and more comfortable.
- You can adjust the resistance levels and incline of the elliptical and change your speed at will (unlike a treadmill) to either amp up your calorie burn or allow yourself more recovery time.
- When combined with a healthy diet and strength-training workouts, ellipticals can help you reach your weight loss goals. To lose one pound of fat, you need to be in a caloric deficit of 3,500, meaning you burn more calories than you consume. (There are 3500 calories in a pound of body fat).
- It is a well known fact that cardio workouts also reduce stress, improve your mood, boost your immune system and reduce your risk of developing obesity-related diseases.