An elliptical trainer is a cardio machine that has a digital console and a button to adjust the resistance. An elliptical glider is a home version of this machine that is operated by bodyweight only. If you are looking to lose weight, elliptical gliders may help you accomplish your goal.
Identification
When weight loss is your goal, you need to perform cardiovascular exercise by performing a repetitive motion for an extended period of time. Once you step onto an elliptical glider and work out, you are performing cardio, so you will lose weight, but only if you keep in mind that weight loss depends on a simple formula -- using up more calories through exercise than the amount of calories you consume in your diet.
Time Frame
The amount of time you spend on the glider is important to losing weight. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity, performed five days a week to lose weight. If you have a problem fitting this into one session, work out two or more times a day. You can still reap weight loss benefits by accumulating your exercise.
Effects
The elliptical glider is operated by standing on foot pedals, grasping two upright poles and moving them back and forth in an alternating motion. This is the same motion you would experience while cross country skiing. Not only do you burn calories while gliding, but you also recruit a high amount of muscle fibers. Whenever you build muscle, your resting metabolic rate elevates, meaning that you will burn calories even when at rest. By adding even 1 lb. of muscle, you will burn an extra 30 to 50 calories a day, according to the University of Michigan Health System. Certain gliders give you the ability to lean back as you are gliding, a feature that allows you to place more emphasis on your muscles.
Potential
Excess post-exercise oxygen consumption, or EPOC, is a state that you get your body into when you exercise at a high intensity. What this basically represents is how many additional calories your body will burn after the exercise session has been completed in order to return your body to the state it was in before the exercise. To take advantage of this, start out with a light 5-minute warm-up, then glide as hard as you can for 30 seconds. Ease back to a moderate pace for 60 seconds, then crank hard again. Continue this pattern for the rest of your workout and finish with a light 5-minute cool-down. This type of training can be grueling, so start out with 20 minutes and gradually work your way up as you get into better shape.
Considerations
What you eat plays a role in your weight-loss efforts. If you follow a diet that is high in fat, sodium and sugar, you will likely cancel out the progress you make on the glider. By reducing your daily caloric intake by 500 calories, your can lose an additional pound a week, according to MayoClinic.com. Select foods that are nutrient dense, like lean meats, fish, fruits, vegetables, beans, whole grains and low-fat dairy products.
Warning
If you are new to exercise, or have not worked out in a long time, make sure to visit with your doctor to check that you are in good enough physical health to exercise.
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