Excess fat around your abdomen is common problem for both men and women. Not only is extra abdominal fat unsightly, it's also unhealthy. Visceral abdominal fat is known to cause health issues, including heart disease, stroke, Type 2 diabetes and certain cancers. Any type of cardiovascular exercise helps burn body fat, including belly fat. Daily exercise on an elliptical machine can help you lose overall body fat and improve your health when combined with a balanced diet and strength training program.
Benefits
Unlike a stationary bike or treadmill, an elliptical machine trains your arms and legs simultaneously. More muscles at work result in a high calorie burn. Elliptical machines are an option for individuals who are overweight or suffer from joint problems since there is little to no impact when performing an elliptical workout. The low impact workout also reducing your risk of injury since less pressure is put on your joints. Working your arms and legs at the same time engages your core and builds abdominal muscles while burning fat and calories.
Caloric Burn
The basic equation for weight loss is burning more calories than you consume on a daily basis. To burn 1 lb. of fat per week, you need to burn 3,500 calories a week, or 500 calories a day. Increasing the amount of physical activity you do burns more calories and reduces body fat, including fat around your abdomen. The amount of calories you burn during physical exercise depends on how much you weigh. An individual who weighs 150 lbs. burns around 773 calories during an hour long elliptical workout, while a 200 lb. individual burns 1,032 calories.
Diet
While working out on an elliptical trainer will help you burn fat and calories, a balanced diet is an important aspect of weight loss. The calories and fat you burn while exercising won't matter if you consume more calories than you burn each day. Eat a healthy diet of whole foods, including lean protein, fresh produce, low- or nonfat dairy products and whole grains. Drink water in place of sugary drinks, especially before, during and after a workout.
Intensity
The intensity at which you work out plays a role in the amount of calories you burn. The higher the intensity, the higher the calorie and fat burn. Increase the intensity of your workout by increasing the resistance on the elliptical machine or through high-intensity interval training, or HIIT. HIIT combines short bursts of maximum intensity exercise with longer bouts of moderate intensity exercise. For instance, work at high-intensity for 30 seconds, then recover at a moderate pace for two minutes. Repeat the intervals for at least 30 minutes for an intense, full body workout.
Considerations
For maximum results for any type of fitness program, the American Council on Exercise suggests combining aerobic exercise with strength training sessions. Aim for at least 30 minutes of physical exercise each day to promote weight loss. While the elliptical is low impact and ideal for all fitness levels, it does require coordination. If you're unsure how to use an elliptical machine, ask for help or advice from a personal trainer or health care professional.
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