Elliptical machine workouts can help you reach a healthy weight and maintain that weight once you achieve it. In order to lose weight, you must combine a healthy diet with regular physical activity to reduce your caloric intake. Meanwhile, regular exercise such as elliptical workouts can reduce your blood pressure and your risk of cardiovascular disease, diabetes and osteoporosis. Adults with osteoporosis or weak joints might find the elliptical machine easier than higher-impact forms of exercise.
Step 1
Calculate how much weight you really need to lose. You can use the BMI, or Body Mass Index formula, to determine how much a person of your height must weigh in order to have a healthy BMI. Divide the lowest healthy BMI, or 18.5, by 703 and then multiply by your height in inches squared to find your lowest ideal weight. Divide the highest healthy BMI, or 24.9, by 703 and then multiply by your height in inches squared to find your highest ideal weight. For example, if you measure 6 feet 2 inches tall, you should weigh between 144.1 and 193.9 lbs. If you weigh 210 lbs, you should lose at least 16.1 lbs, but no more than 65.9 lbs.
Step 2
Calculate how many calories you need to cut from your diet or burn through workouts in order to reach your target weight. In order to lose one pound, you must burn or cut 3,500 calories, according to MayoClinic.com. To lose 16 lbs, you must cut 56,000 calories over a period of time. If you burn 500 calories on the elliptical each day and cut 500 calories from daily diet, you can lose two pounds each week.
Step 3
Set aside time every day to perform your elliptical workouts. Schedule your workouts as you would an appointment or meeting.
Step 4
Warm up for at least five minutes by walking briskly or jogging in place before you begin your workout.
Step 5
Step onto the machine and place one foot on each pedal. Grip the machine's handlebars to steady yourself.
Step 6
Pedal forward to turn on the machine's display. Select a workout mode from the options available. Select a workout mode that will challenge you, such as a hill or interval workout. Your workout should elevate your heart rate and cause you to work up a sweat.
Step 7
Exercise for at least 10 minutes at a time to elevate your heart rate. Try to exercise for at least 150 minutes at moderate intensity each week or for 75 minutes at high intensity each week. In other words, spend 30 minutes working out on the elliptical at moderate intensity for five days a week, or spend 15 minutes working out on the elliptical at high intensity for five days a week. The more you exercise, the better, and the higher the intensity of your workouts, the more calories you will burn. Increasing the intensity of a workout for short intervals can also help you burn more calories.
Step 8
Maintain an upright posture with your abdominal muscles engaged to get the best workout.
Tips and Warnings
- The rate at which you burn calories will depend on your effort level and your weight. As you lose weight, you will begin to burn calories more slowly during your elliptical workout. Increase the difficulty of your workouts as you get in better shape.
- Discuss weight loss goals and new exercise programs with your doctor.
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