An elliptical trainer is a machine that simulates cross-country skiing, running and stair climbing, all of which are aerobic activities that can burn significant amounts of fat and calories. The best way to lose weight with an elliptical machine is by exercising about 60 to 90 minutes, five days a week combined with eating a low-fat, low-calorie diet.
Calories
One pound of fat is equivalent to 3,500 calories. To lose 1 lb. a week, you need to burn at least 500 calories a day. A 125 lb. person can burn 270 calories after exercising on an elliptical trainer for half an hour, which amounts to a loss of more than half a pound after one week. A 155 lb. person can burn 335 calories after exercising for 30 minutes on an elliptical, which amounts to nearly half a pound of fat lost after five days. By increasing the amount of time you spend exercising on an elliptical trainer, or burning more calories through other exercises as well as reducing your calorie intake, you can lose even more weight.
Interval Training
It's possible to burn more calories in less time by doing interval training. Interval training refers to alternating several bursts of vigorous activity with regular intense aerobic activity. The Mayo Clinic says that by spiking your activity level for a few minutes, you could potentially improve your aerobic capacity and get out of a 45-minute exercise routine what you would ordinarily get out of a 60-minute routine.
Benefits
Not only can you burn a significant number of calories on an elliptical trainer, Mayo Clinic physical rehabilitation specialist Dr. Edward R. Laskowski says that ellipticals offer multiple advantages over other fitness machines. Using an elliptical is less stressful on joints, including knees, hips and the back, compared to running on a treadmill. Ellipticals designed with upper-body handles provide an upper-body and lower-body workout. Stair climbers and treadmills only work the lower body. Elliptical machines can run in reverse, which works different muscle groups.
Muscle
One way to negate weight loss is by building muscle. Inch for inch, muscle weighs more than fat. By supplementing an elliptical workout with a consistent strength-training regimen, such as weight lifting or using plate-loaded machines, you could increase your muscle mass and maintain your current weight. While you may not be dropping pounds, you will still burn fat and should see a difference on your face, abdomen, buttocks, arms and legs.
References
- MayoClinic.com: Interval Training: Can It Boost Your Calorie-burning Power?; Feb. 6, 2010
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights; July 2004
- "The Journal of Strength and Conditioning Research"; Training Effects of Endurance Capacity in Maximal Intermittent Exercise; Kei Tanisho; November 2009
- MayoClinic.com: Elliptical Machines; Better than Treadmills?; Edward R. Laskowski, M.D.; June 6, 2009
- Sports Fitness Advisor: Muscular Endurance Training
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