Losing Weight on the Elliptical Trainer

Amongst all the cardiovascular exercise machines in the market today, the elliptical trainer stands out due to its many benefits. The benefits include whole body conditioning since it works out both the upper and lower body, low-impact exercise because your feet stay within the confines of the pedal, and faster weight loss due to its interval training property.

Perceived Effort

Studies have shown that the elliptical trainer requires lesser effort on your part to burn more calories than had you used similar cardiovascular exercise machines like the treadmill and the stationary bike. Sports scientists have termed it as less perceived effort.

The reasons vary for this fact of use on an elliptical trainer. On one hand, you burn more calories because of the interval training methods used, which have been proven to burn fats faster even days after the training session was finished. On the other hand, you are willing to devote more time and effort to working out on the elliptical trainer because you are less bored while on it, which is in contrast to using the stationary bike.

Whatever the reason, you can indeed lose weight faster with an elliptical machine. This is assuming, of course, that you know how to properly use the machine.

Calories Burned

If you will ask just how many calories are burned, there is no accurate answer to your question. It will all boil down to the frequency and intensity of the workout as well as the person's physical condition. Suffice it to say that elliptical trainers can burn more calories than other similar exercise machines, all other things such as frequency and intensity being equal.

Anyways, the number of calories burned during a 30-minute moderate intensity exercise on an elliptical trainer can range from 300-500 calories depending on weight. So, if you are 120 pounds, you burn 310 calories while a person weighing in at 180 pounds burn 500 calories. There are claims that as much as 750 calories can be burned at the elliptical trainer but that may only be possible with high-intensity interval trainer, which may not be suitable for everyone.

Interval Training

We have been talking about interval training as a sway to lose weight fast using an elliptical machine . Well, it is fairly easy to do when you follow the following beginner interval training routine:

  • 5-minute warm-up at a resistance level of 2
  • 1-minute run-up at level 5
  • Interval 1 of 1 minute at level 10 followed by 2 minutes at level 5
  • Interval 2 of 2 minutes at level 10 then 3 minutes at level 5
  • Interval 3 of 3 minutes at level 7 followed by 4 minutes at level 6
  • Interval 4 of 3 minutes at level 10 then 5 minutes at level 7
  • 3-minute cool down at level 2

You need not do this everyday – in fact, it will be detrimental for you health – because twice or thrice a month is sufficient.

Source by Mike Singh