An elliptical machine is a type of gliding cardio equipment. It has pedals that you place your feet on and handles to place your hands. The machine works in a gliding sequence where the foot pedals move in an arcing motion and the handles move back and forth. When you work out on an elliptical, you will have the added bonus of not suffering any impact on your joints. You can lose weight on the machine by following some key steps.
Step 1
Use your upper and lower body. The elliptical machine has an option to place your hands on handles in the center crossbar that do not move. If you do this, you will still get an adequate workout, but you can increase your caloric expenditure---how many calories you burn---by placing your hands on the movable handles. This way your upper and lower body is moving at the same time.
Step 2
Perform intervals. Intervals are done by alternating between high intensity and low intensity, and they can help increase your caloric expenditure. To perform intervals on the elliptical machine, start out at a low intensity for five to 10 minutes to warm up. Turn the resistance up and go at a high intensity for 60 seconds. Lower back to a moderate pace and go for 60 seconds. Alternate back and forth for 20 minutes, then finish with a light five to 10 minute cool-down at a light intensity.
Step 3
Incorporate the elliptical machine in a circuit. Circuits are done by going from one exercise to another, in a series. Start off with a five to 10 minute warm-up on a treadmill. Step off and go to the elliptical machine. Go at a high intensity for 60 seconds, then take a 60 second rest while in transition. Repeat the same sequence on an a spin bike, stair stepper, rowing machine and then jump rope for 60 seconds. Go back to the treadmill and repeat the whole circuit four times.
Step 4
Take active recovery breaks. To get more bang for your weight lifting buck, use the elliptical machine in between your exercises. For example, when you are done doing a series of sets for a muscle group, step on the elliptical and glide for 60 seconds. Do this for your whole workout. This can increase your caloric expenditure and lead to weight loss.
Step 5
Use the elliptical on a regular basis. For the elliptical machine to be effective, you need to work out on it regularly. Use the machine three or four days a week.
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