An elliptical is a workout machine that can both tone your muscles and burn fat. It is a good way to get an aerobic workout and lose weight. How much fat you burn using it will depend on several factors, such as the frequency and intensity of your exercise. Talk with your doctor before beginning, and consider consulting with a personal trainer if you are unsure how to use an elliptical machine.
Frequency of Exercise
To lose weight and burn fat, you should perform aerobic workouts, like doing an elliptical program, most days of the week, according to the American College of Sports Medicine. You can ride the elliptical machine for 30 minutes a day at a moderately intense pace five times a week, or for 20 minutes at a vigorous pace three times a week. However, some people may need to use the elliptical machine for up to 90 minutes at a time to drop pounds. If you are new to exercise, you can work your way up to this amount. As long as you use the elliptical machine for at least 10 minutes at a time, you will burn both calories and fat.
Workout Intensity
The intensity of your elliptical machine workout is directly proportionate to how much oxygen your body uses and the amount of calories and fat you burn off. In general, the more vigorous your pace or the longer your workouts, the more fat you will eliminate from your body. However, it is generally advised that you ride an elliptical machine at a moderate intensity, which will decrease your risks of becoming too sore or injured, as well as increase the likelihood that you will stick to your regimen. Remember that you can still get a fat-burning workout without going overboard.
Technique
No matter how often you use an elliptical machine or how hard you ride it, you will not receive all of the toning and fat-burning benefits if you are using it incorrectly. Make sure you are maintaining proper posture, which includes keeping your head up, shoulders back and stomach muscles pulled in tight. Allow the impact of the exercise to be absorbed by your lower body. If you are on an elliptical machine that has upper body handles, be sure you are gripping these correctly as well, and do not let your posture suffer by leaning too hard into them. This will also lower the amount of calories and fat your body burns.
Additional Benefits
An elliptical program allows you to lose weight and burn fat even if you have joint problems because it will not aggravate your joints the way higher-impact activities like running might. Because it is a low-impact exercise machine, it can also be a good choice for those who have a lot of weight to lose or are just starting to work out. Additionally, an elliptical machine with arm handles can provide you with a full-body workout, burning fat and toning muscle all over your body.
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