Starting a weight-loss program can be exciting, but can leave you with some unanswered questions. Many people want to know just how soon they can expect to see results. Using an elliptical machine as part of your fitness program can help you burn calories, lose weight and tone your muscles. If you are creating a deficit of calories in your daily life, you can see weight come off in as little as one week.
Features
The elliptical machine is a low-impact cardio exercise machine. To use the elliptical, place your feet on the designated pads and move in a running motion. Some elliptical machines have handlebars that you can move back and forth with your arms. Most elliptical machines have a level setting that allows you to increase the resistance for more of a challenge.
Benefits
The elliptical machine is popular in health clubs because of the ease of operation and the low-impact nature of the workout. Unlike running, the elliptical machine doesn't put pressure or high impact on your knees. Using this machine allows you to burn calories, increase your cardiovascular endurance and strengthen your upper and lower body muscles. According to Superskinnyme.com, the elliptical targets your quadriceps, hamstrings, calves, buttocks, shins, triceps, biceps, stomach and chest muscles.
Facts
The amount of weight you lose depends on the amount of calories you burn and eat per day. According to MayoClinic.com, you must burn 3,500 calories to lose one pound. Your body burns calories during physical activity and when it performs everyday functions such as breathing and digestion. These functions are your basal metabolic rate (BMR). Burn calories by using the elliptical machine, participating in other exercise and reducing the number of calories you eat.
Potential
The amount of calories you burn when you use the elliptical machine depends on your age, weight, medical conditions, the duration of activity and how hard you work. According to ShapeFit.com, a 145-lb. person burns about 300 calories in 30 minutes using the elliptical machine. An online calorie calculator can you help determine the best estimate for your body (see Resources).
Warning
Attempting to lose weight too quickly can be dangerous for your health. If you work out in excess or eat too few calories your body can begin to use your muscle as fuel and energy. As you lose muscle, you will lose weight, but you will be left with more body fat than lean muscle mass. According to the American Council on Exercise, it is safest to lose no more than 1 to 2 pounds of weight per week.
Considerations
Variety in your workout program is essential for continued results and weight loss. If you always perform the same level of intensity on the elliptical machine for the same amount of time, your body is going to adapt to this workout, and you may hit a plateau. Use different levels on the elliptical, try moving your legs backward and moving at a faster speed.
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