Elliptical Training For Weight Loss
An Effective Weight Loss Advocate
I have been on my own weight loss journey and I am happy to say that I am among the people who have been able to successfully lose the weight and keep it off. Can you use an elliptical to help you lose weight? Yes, you absolutely can, and I have seen people do it time and time again. Don’t make the mistake, however, of thinking that this will be easy and that you will lose weight by walking on your elliptical once per week.
As with achieving most of your other goals in life, you will have to put in the work. This doesn’t mean that you will have to workout at the highest possible resistance for 10 hours per day, 6 days a week in order to see results. A moderate workout schedule, three or four times per week, is ideal. So exactly how can using an elliptical help with your weight loss? Read on and I will explain more about how to use your elliptical to shed those unwanted pounds.
If weight loss is your goal, one of the first things you need to decide is how much weight you want to lose. If you have a lot of pounds to drop you should break the chore up into smaller, more manageable goals. Two pounds per week is the maximum amount that is considered to be safe for you to lose. Setting a goal to lose one pound each week over the course of five months in order to lose a total of 20 pounds is much more realistic than aiming to lose 20 pounds in one or two months.
Once you set your goal, you should then look at your calorie intake and output. Now don’t make that “I can’t be bothered with counting calories, I never liked math anyway” face! If you are serious about weight loss, calories play a very important role. The rule of thumb here is that for every 3,500 calories that you burn you will lose one pound of fat. You can burn up to 400 calories in 30 minutes on an elliptical, but you would have to be doing a very intense workout. Basically, you would need to burn approximately 3,500 calories in a week to lose one pound, which would mean working out intensely for just over an hour three times per week. You can also decrease your calorie intake (eat less calorie-rich food) to help you achieve your goals faster.
Ellipticals are well-known as excellent tools for cardiovascular workouts. When you work out on your elliptical, especially if you use your arms as well as your legs, you will strengthen your heart and increase the number of red blood cells that carry oxygen to your muscles. More oxygen in your muscles makes them stronger and able to work harder. If you do regular elliptical workouts your body will eventually become a more efficient machine. Because you will be able to work out harder and longer, you will be able to burn more calories and shed more weight in less time.
Incline & Resistance
Some ellipticals have an incline feature and this can, if used correctly, really add to the number of calories that you burn in your workouts. Increasing the incline angle of your elliptical trainer will engage more muscle groups and get more of your body moving. The result will be more calories burned, and you can see how this will help you achieve your weight loss goals.
Choosing an elliptical trainer that has adjustable resistance levels can also help you to lose unwanted weight. As the level of resistance increases, your body is forced to work harder and will therefore exert more energy and burn more calories. You should start using your elliptical trainer with just enough resistance to keep you challenged, and gradually increase the resistance level as you build more endurance and get stronger.
Interval training can be done with just about any kind of cardio exercise; when done with ellipticals it is particularly effective at burning those calories and shedding those unwanted pounds. When you do interval training on an elliptical, you alternate periods of intense activity with periods of rest or low activity. For example, you may run intensely on your elliptical for two minutes and then walk for one minute before running again for another two minutes, and so on. Your body’s repair cycle will be sent into overdrive because of all that intense exertion and you will continue to burn calories for up to 24 hours after your workout.
You should also look at elliptical trainers like the Horizon Fitness EX-59-02 Elliptical Trainer, which comes with preset workout programs that are targeted towards weight loss. These programs can be used to add variety to your workouts as well as help you set and achieve your weight loss goals. Some ellipticals will also allow you to record and transfer your workout data to websites where you can better track your progress. Others are compatible with applications like iFit that can add new dimensions to your workout, like the ability to simulate running courses anywhere in the world using Google Maps.
So there you have it, my breakdown of how you can use an elliptical trainer to help with your weight loss. Just a bit of a disclaimer here, I am not a doctor or an expert in weight loss. This is information that I have gathered in my research to find out about all things elliptical and for my own personal use. As with all exercise programs, you should consult with your doctor before starting a weight loss routine.