An elliptical trainer, also known as an elliptical machine, is gym equipment designed to work the same muscles as a treadmill. According to Dr. Edward R. Laskowski, Mayo Clinic physical medicine and rehabilitation specialist, an elliptical machine has advantages to a treadmill, including the ability to exercise both your arms and legs at the same time, as well as reduced impact pressure on the knees and hips. With any weight loss routine, eating nutritious foods in moderation and a varied exercise program are required for optimal weight loss.
Step 1
Wear proper workout attire. Using an elliptical machine in uncomfortable, restrictive clothing and shoes is dangerous and will prevent you from getting the best workout possible. Wear a loose t-shirt and yoga pants or sweatpants, avoiding tight shirts and jeans. Wear sneakers that are comfortable and supportive.
Step 2
Use the elliptical trainer forward and in reverse. Laskowski states that one advantage to the elliptical machine is that it provides a workout both forwards and backwards, utilizing an entirely different set of muscles. Pedal forward to utilize thigh and calf muscles, and backwards to tone your buttocks and love handles.
Step 3
Incorporate elliptical work with weight training. Elliptical provides a complete cardio workout, but weight loss is most effective when cardio exercise is combined with weight training. Use hand weights or use weight machines to strengthen your core, as well as your arms and legs in addition to your elliptical workout for best weight loss results.
Step 4
Exercise on the elliptical machine for a minimum of 20 minutes, three days per week, according to the American College of Sports Medicine. When exercising, you should not be able to carry on a conversation. Increase your speed, intensity or both, until you are unable to comfortably carry a conversation.
Step 5
Burn more calories than you consume. If you know how many calories you have consumed per day, you will lose weight by burning any excess calories your body stores, as well as 3,500 calories per pound. Most elliptical machines provide a calorie monitor, showing how many calories you have burned in the session. As long as you are burning more calories than you consume per day, you will lose weight. Try to burn approximately 500 calories more than you have consumed per day in order to lose weight steadily.
Tips and Warnings
- Stand up straight while using an elliptical machine for best results.
- Consult your doctor before starting any exercise routine on an elliptical machine, especially if you have health problems.
Things You'll Need
- Elliptical trainer
- Comfortable clothing
- Sneakers
Member Comments