An elliptical trainer is a piece of exercise equipment that simulates walking or running. Training on an elliptical is a low-impact exercise that helps raise your heart rate and burn calories with less effort. A 155 lb. person burns about 335 calories during a 30-minute workout on an elliptical trainer. Using an elliptical and eating a healthy diet can help you lose weight. Lose 1 to 2 lbs. each week by exercising on a regular basis and reducing your calorie intake by 500 calories a day.
Step 1
Place your feet on the pedals and grasp the handles. Put the heart rate monitor on the elliptical trainer and turn it on.
Step 2
Move the pedals with your feet as if you are walking. Walk slowly for five minutes to warm up. Stand up straight and avoid locking your knees or leaning backwards while walking or running.
Step 3
Run or walk on the elliptical for 10 minutes. Keep your heart rate above 90 beats per minute but under 150 beats per minute. Stop and rest briefly if your heart rate exceeds this range. Walk for five minutes to cool down before stopping. Repeat five days per week.
Step 4
Add one minute to your time each day until you walk or run for 30 minutes each day. After you have reached 30 minutes, add five minutes to your time each week until you reach 90 minutes. Adjust the resistance, or walk or run faster, as your endurance increases.
Step 5
Eat a healthy diet each day, reducing your daily calorie intake by 500 calories. Use the elliptical trainer on a daily basis to burn additional calories.
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