The elliptical machine is a type of cardiovascular equipment also known as a cross-trainer. It has hand-held poles with movable foot platforms and a console containing a digital screen and adjustment buttons. Because it works the whole body, the elliptical machine can provide a more intense workout than other cardio equipment.
Identification
The elliptical machine varies greatly from other pieces of cardio equipment in the way it is designed. When you step onto the platforms, grasp the handles and start gliding, you work your upper- and lower-body simultaneously, which maximizes your results. The main muscles that get activated are the latissimus dorsi, pectorals, deltoids, trapezius, glutes, quadriceps, hamstrings, gastrocnemius and soleus. The lats, pecs, delts and traps are in the upper body, and the rest of the muscles are in the lower body.
Significance
High-impact exercise is off limits for people who have joint issues or back problems. The elliptical machine makes it possible for you to get results without excess stress or impact. Your feet never hit the ground on an elliptical trainer, so the jarring impact of walking or running on a hard surface is eliminated, according to the Spine-Health website.
Size
Caloric expenditure is an important aspect of losing weight and the elliptical machine delivers. Interestingly, the more you weigh, the more calories you will burn. A 160-lb. person for example burns about 825 calories in 60 minutes on the elliptical. A 200-lb. person however, burns more than 1,030. Being that 3,500 calories is equivalent to 1 lb., you can easily lose 1 lb. of weight a week by exercising every day.
Time Frame
If you work out once or twice a week, you are not going to experience favorable results. Start out training three days a week and increase your frequency to five or six days as you get into better shape. If you are pressed for time, work out on the elliptical more than once a day. Accumulated exercise will give you the same benefits as working out for one long session.
Effects
Interval training is a protocol that involves alternating your intensity back and forth from high to low. This type of training will burn a higher amount of calories than steady-state training and also improve your aerobic capacity, according to the Mayo Clinic's website. With a higher aerobic capacity, you will be able to work out longer and at a higher intensity without becoming winded. To do interval training, glide at a low speed for five minutes to start out. Glide as fast as you can for 30 seconds, then glide slow for 60 seconds. Alternate back and forth for the whole duration of your workout.
Potential
Dietary adjustments are important for weight loss and energy boosting. If you follow a diet that is high in saturated fat, sodium and sugar, you will compromise your results on the elliptical. Follow a diet that is low in fat and high in nutrient value. Eat foods like fruits, vegetables, lean meats, fish, low-fat dairy, beans and whole grains. If you were to cut 500 calories from your daily intake and burn 500 calories on the elliptical, you can possibly lose 2 lbs. a week.
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