Elliptical machines, named for the circular-like motion of their pedals, have fast become the choice of many gym goers because of the low amounts of stress they put on the joints of the knees and hips. The elliptical, which is a hybrid of the treadmill and stair machine, replaces the direct pounding caused by the other machines with smooth, round revolutions. Joint stress reduction notwithstanding, the elliptical machine is also proficient in helping you achieve your weight loss goals. The two versions of elliptical trainers offer either a solid handrail or free-moving handrails
Step 1
Hold onto the handrail as you begin to move lower extremities. Keep the pedals moving to program the machine. Select weight loss or interval program. These pre-programmed routines control the intensity and elevation for you. However, you have the ability to override if you choose to do so. Weight loss programs are more progressive, increasing speed and elevation incrementally. Achieve a pace that places you at approximately 60 to 70 percent of your maximum output. Maintain this pace for the majority of the exercise. A digital board on an elliptical highlights where you are with regards to intensity. Different colored lights on the panels tell you when you are transitioning to a different zone or intensity. Stay in the area with the green lights to be in a fat-burning zone for weight loss. If you venture into the red lights, you are relying on carbs for energy and decreasing the reliance on fat, which burns more calories. Aim for 30 to 45 minutes to achieve best results.
Step 2
Use the moving handles to get more of a total body workout. The more muscles you move, the more calories you burn, and the more weight you can lose. Select the interval program on the elliptical for a different fat-burning method. Interval training involves alternating bouts of high-intensity intervals followed by lower intensity ones. Strive for an initial goal of 20 minutes and progress slowly, as intervals are more challenging than steady pace weight loss routines.
Step 3
Adjust the levels of the pre-programmed routines as needed. If the intensity or ramp elevation are too high for you, override and lower to a more comfortable but challenging position or level. Opt for the manual program and control your version of steady pace or interval routines. Alternate between the two throughout the week to maximize your results as they both are touted to have fat-burning benefits. This can also reduce boredom and ensure adherence. Aim to incorporate cardiovascular exercise at least four days per week. Depending on duration, weight, sex and fitness level, estimated caloric expenditure can be up to 720 calories per hour on an elliptical, according to manufacturers.
Tips and Warnings
- Consult with a fitness professional to determine your target heart rate zone. Use the heart rate monitor on the elliptical to ensure you are achieving desired level. Maintain an upright posture throughout routine. Leaning forward onto the handrails displaces body weight off of the body and onto the machines. This reduces total body effort, thus, reducing caloric expenditure.
- Consult a physician before beginning an exercise regimen.
References
- "NSCA's Essentials of Personal Training;" Roger Earle and Thomas Baechle; 2004
- "Treadmills vs. Elliptical Trainers;" American Journal; Jul/Aug. 2002
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