The elliptical machine offers a low-impact workout with an intensity that can be similar to running. Vary your exercise session on the elliptical by changing the resistance, the cross ramp and your stride speed. Using specific techniques on the machine will help hasten your weight-loss results.
Steady State
When starting out on the elliptical, a steady state routine will burn calories and keep your heart rate in an aerobic zone. Set the cross ramp at 10 and the resistance at a challenging level---usually between six and eight. Strive to maintain a steady speed of about 120 to 140 strides per minute. Monitor your heart rate with your heart rate monitor watch or through the sensors on the console, and stay within 65 to 70 percent of maximum. Adjust your resistance to keep your heart rate in this zone. According to Health Status Internet Assessments, a 150-lb. person can burn as many as 380 calories in just a half-hour working at this level on the elliptical.
Interval Training
Interval training involves alternating high-intensity and lower-intensity segments within the same exercise session. A study in the journal Applied Physiology, Nutrition and Metabolism published in 2008 found that six weeks of interval training significantly increased fat- and energy-burning capacities. To perform intervals on the elliptical, warm up for 10 minutes and then choose a very challenging resistance---up to a 10 or 12---and pedal as quickly as you can for one minute. Then, pedal at a lower resistance at a comfortable stride to catch your breath. Repeat 10 to 15 times for a 30- to 45-minute workout. Over time, increase the length and/or intensity of your intervals. Do this workout only two or three times per week, because, according to the American Council on Exercise, it taxes the body's aerobic and anaerobic systems.
Circuit Training
Include elliptical exercise as part of a total body-strength circuit. Fitness Magazine reports that this type of exercise, in which you move from exercise to exercise with little or no break in between, can burn 30 percent more calories than a regular strength-training program. Choose eight to 10 strength-training exercises, such as rows, triceps kickbacks, bicep curls, squats, lunges, crunches, lateral raises and chest presses. Warm up for five to 10 minutes and then perform 12 to 15 repetitions of one of the strength exercises. Get on the elliptical, set with a strong resistance such as eight and a 10 cross ramp, and pedal as hard as you can for a minute or two. Move on to the next strength exercise. Continue alternating strength exercises with elliptical training until you have completed a full circuit. Work your way up to three rounds of the circuit.
References
- American Council on Exercise: Interval Training
- American College of Sports Medicine: Selecting and Using an Elliptical Trainer
- National Center for Biotechnology Information: High-Intensity Aerobic Interval Training
- Fitness Magazine: Circuit Training Workout
- Health Status Internet Assessments: Calories Burned
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