The elliptical trainer simulates a natural running motion with pedals that travel along an elliptical path. Like other forms of aerobic exercise, the elliptical machine works large muscle groups repetitively and elevates your heart rate for a sustained period of time. Exercising on an elliptical machine can help you burn calories and reach a healthy weight.
The Calorie Equation
To lose weight, you must burn more calories than you consume. If you burn just as many calories as you consume, you will remain at the same weight, and if you consume more calories than you burn, you will gain weight. Regular exercise and a healthy diet can help you balance the calorie equation in your favor so that you lose weight. To lose one pound of fat, you must burn 3,500 more calories than you take in, according to the Mayo Clinic. You can burn those calories over a period of days or weeks. For example, if you burn 500 calories each day by exercising on the elliptical trainer, and you also cut 500 calories each day from your diet, you will lose two pounds in a week. A 160-pound person can burn 365 calories in an hour of exercise on a low-impact aerobic machine, while a 240-pound person can burn 545 calories, according to the Mayo Clinic..
Considerations
The speed at which you burn calories on the elliptical machine depends on several factors. The more you weigh, the more energy you will use to move your body, and the more calories you will burn. The more intense your workout, the faster you will burn calories. Begin with moderate intensity elliptical workouts and gradually increase the difficulty as you get fitter and slimmer. As you lose weight, you will burn calories more slowly, so increasing the intensity of your workouts will help you compensate for the change. Try to sustain your workouts for 30 to 60 minutes. The longer you spend exercising, the more calories you will burn.
Features
Elliptical trainers allow you to customize your workout by selecting resistance and incline levels to make your workout more or less challenging. Vary your workouts on the elliptical by choosing different workout modes each day. Most machines allow you to choose from several options, including manual mode, interval training, endurance training, fat burn or random. You can also target different muscles in your legs by pedaling forward or backward.
Potential
To achieve your weight-loss goals and reach a healthy weight, you must sustain your exercise program and a healthy diet over the long term. If you enjoy exercising on the elliptical machine, you will be more likely to continue your exercise program in order to lose weight and keep the weight off. To make working out on the elliptical more fun, try going to the gym with a friend, or bring music or reading material with you to make the workout pass more quickly.
Benefits
Regular physical activity can also reduce your risk of heart disease, stroke, type 2 diabetes, metabolic syndrome and some cancers, according to the Centers for Disease Control and Prevention. Exercising on an elliptical trainer can help to strengthen your muscles and bones. This low-impact form of weight-bearing exercise helps build bone density without putting too much stress on the joints, according to the National Osteoporosis Foundation. Regular aerobic exercise can also improve your mental health, your mood and the quality of your sleep, says the CDC.
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