Burn calories and shed fat with an elliptical machine.
The creation of a calorie deficit from cardio exercise and a calorie-reduced diet is necessary to achieve weight loss. You have many options when it comes to performing aerobic exercise. A crossover elliptical trainer, often referred to simply as an elliptical, is an effective cardio machine that can help you burn calories and lose weight.
Aim for 30 minutes of cardio exercise on most days, recommends the American College of Sports Medicine. To lose weight, you may have to exercise a bit longer. A 155-pound person will burn approximately 670 calories per hour exercising on an elliptical machine. Burning 3,500 calories will result in a one-pound loss, and you can accomplish this in approximately six one-hour elliptical workouts.
Boost your weight loss benefits by incorporating interval training into your elliptical workouts. Interval training involves alternating between a few minutes of exercise at your normal pace and short spurts at a more vigorous intensity. After warming up, begin using the elliptical at your regular pace for two to four minutes. Then increase your rate of movement for 30 to 60 seconds. Challenge yourself during the higher-paced intervals to move fast enough that you can only speak a few words at a time. Continue to alternate paces for the duration of your workout for a higher calorie burn.
If it's been awhile since you've exercised, you'll want to get clearance from your doctor before starting an elliptical weight loss regimen. Likewise, ask for assistance from a personal trainer to ensure you know how to use the elliptical machine. Begin each workout with a five- to 10-minute workout to loosen and warm up your muscles. Look straight ahead, engage your abs, keep your shoulders back and maintain good posture while using the elliptical. After you warm up, increase the machine's tension or move at a fast enough pace to challenge your body. Finish with a slow-paced cool down that lasts at least five minutes.
While you burn calories and lose weight with your elliptical workouts, fuel your body and promote further weight loss with a healthy, calorie-reduced diet. A reduction of 250 to 500 calories per day will help you lose another half to one pound per week. Eat five to six small meals per day that consist of lean protein, fresh veggies and fruit, whole grain products and low fat dairy. Keep hydrated by drinking eight to 10 glasses of water per day.