Elliptical machines provide a low-impact aerobic exercise alternative to traditional running and jogging. If you prefer to exercise in a gym, consider an elliptical machine instead of a treadmill, especially if you have sensitive joints. Elliptical machines are also an excellent tool if you want to create an exercise program to lose weight.
Aerobic Exercise
Elliptical machines are used as a form of aerobic exercise to improve cardiovascular fitness and encourage weight loss. Aerobic exercise is a medium intensity workout that lasts for a sustained period of time, usually more than 20 minutes. Aerobic exercise burns calories from fat, in addition to oxygen, for fuel. Because elliptical machines are designed to encourage aerobic exercise, they are ideal for those seeking weight loss though the consumption of calories from fat.
Calories Burned
The amount of weight you can lose on an elliptical depends on the frequency and duration of your workouts. To find the number of calories you burn with each elliptical session, use your heart rate and the following equation. Take your heart rate immediately after your workout by placing your fingers on the side of your throat, feeling for a pulse and counting the number of beats in one minute. For women, the equation is as follows: [(-20.4022 + (.4472 x heart rate in beats per minute) + (.278 x weight in pounds) + (.074 x age in years)] / 4.184. For men, the equation is: [(-55.0969 + (.6309 x heart rate in beats per minute) + (.438 x weight in pounds) + (.2017 x age in years)] / 4.184. Multiply the resulting number by the total duration of your elliptical workout, in minutes, to get total calories burned.
Exercise Program
When designing a weight loss program for you elliptical workout, decide how much weight you want to lose and set a goal. MedlinePlus recommends a weight loss of one to two pounds per week. Consider that there are 3,500 calories in one pound of fat. If you want to lose one pound per week, burn 3,500 calories per week on the elliptical. For two pounds per week, you will need to burn 7,000 calories on the elliptical.
Considerations
For many people, exercising on the elliptical alone for weight loss is not enough. You may not have the time or the endurance to burn up to 7,000 calories per week through exercise. The key to successful weight loss involves regular exercise, reduced caloric intake, realistic goal setting and balanced nutrition. Add an elliptical workout to a smart diet plan in order to lose weight in a healthy and efficient manner.
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