The elliptical trainer and the treadmill offer a convenient way to exercise indoors year-round. Most gyms and fitness centers provide these machines, and you can purchase them for home use as well. These aerobic exercise machines can help you burn calories and lose weight. They can also help you maintain a healthful weight.
Estimates
Though the number of calories you burn during a workout depends on several variables, you can get a sense of the calorie-burning efficiency of different forms of exercise by consulting estimates of the calories burned in one hour of activity. One hour of walking at 3.5 mph on a road or treadmill burns about 277 calories for a 160 lb. person and 414 calories for a 240 lb. person, according to MayoClinic.com. The same site estimates that one hour of jogging at 5 mph burns about 584 calories for a 160 lb. person and 872 calories for a 240 lb. person, while one hour of running at 8 mph burns about 986 calories for a 160 lb. person and 1,472 calories for a 240 lb. person. One hour of exercise on a low-impact aerobic machine such as the elliptical burns about 365 calories for a 160 lb. person and 545 calories for a 240 lb. person. Thus, on average, elliptical machine workouts burn more calories than walking on a treadmill but not as many as jogging or running on a treadmill.
Considerations
Several variables affect the number of calories you burn and the speed at which you burn them during a workout. The more you weigh, the faster you will burn calories. You will also burn calories faster when you exercise at a higher intensity level. Finally, the longer you exercise, the more calories you will burn. Try to exercise at an intensity level that you can sustain for at least 30 minutes. If you cannot sustain a high level of intensity for extended periods, try increasing the intensity or difficulty of the workout for short intervals of one or two minutes.
Significance
You must burn 3,500 more calories than you consume in order to lose 1 lb. of fat, according to MayoClinic.com. To lose weight gradually over a period of time, combine exercise with a reduced calorie diet. For example, if you cut 250 calories from your diet every day and burn 250 calories on the treadmill or elliptical each day, you will lose 1 lb. in one week.
Benefits
Regular aerobic exercise provides many health benefits in addition to helping you burn calories and lose weight. Aerobic exercise can help lower your blood pressure and cholesterol and reduce your risk of obesity-related diseases, including diabetes, heart disease and metabolic syndrome. People who exercise regularly also have a lower risk of colon cancer and breast cancer, according to the Centers for Disease Control and Prevention. Regular physical activity can also improve your mood and promote better sleep and sex, according to the CDC.
Expert Insight
In order to reap the benefits of regular aerobic activity, you must exercise at moderate intensity for at least 150 minutes each week, according to the Centers for Disease Control and Prevention. High-impact weight-bearing exercises such as running on a treadmill can help build stronger bones, according to the National Osteoporosis Foundation. Low-impact exercises such as walking or working out on an elliptical provide an easier and safer way for adults with osteoporosis or frail bones to slow bone loss and stay fit.
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