The elliptical can provide a total body workout that mimics a walking or running motion without the harsh impact on your joints. The type of elliptical you use will determine what muscles will be worked. Some ellipticals have moving arms, which will add to your workout. The ones without arms will not provide as much total body work. Where you burn fat, however, is dependent on your body and not what setting your elliptical is on.
Elliptical Settings
The type of elliptical workout you get will depend on the speed, resistance and ramp level that it's set at. The higher the ramp, the more stepping motion you will create, while the lower it is, the more running motion you will simulate. Both will use different muscle groups at different intensities, but overall, your quads, hamstrings, calves and glutes will be working to create the motion you've chosen. The more resistance and speed you have, the more effort is required, meaning your heart rate will be higher and you will burn more calories and fat.
Variations
If your elliptical has arms, using them will give you a larger range of motion and will get the muscles in your arms, chest and back working as well. If you practice not hanging on to the elliptical, you will be challenging your core and stabilizer muscles while you try to stay balanced and moving on the machine. Additionally, pedaling backward will change up which muscle groups fire up in your legs. Some ellipticals don't have tracks, which means you have to create your own motion, making your legs work even harder. Based on which area you'd like to target, you can choose which machine will work best for you and tailor it to your liking.
Spot Training
While ellipticals will target your legs the most, it might not be the first place that you burn fat. Spot training is impossible, according to the American Council on Exercise. Your body will burn fat in different areas at different times. The place you typically put fat on first will generally be the last place you lose it. Burning fat is a slow, gradual process, and it happens by reducing your caloric intake by eating right and increasing your calorie burn by exercising.
Burning Fat by Building Muscle
Cardio, such as working on the elliptical machine, is an efficient way of burning calories. Yet the elliptical will not come through in terms of building muscle. Muscle is what makes your body burn fat faster, even when you are at rest. Muscle burns through more calories and boosts your metabolism. Strength training, therefore, would be an ideal accompaniment to your elliptical routine. Chances are, if you are on the elliptical, you have goals of burning fat on your glutes and legs. Your legs contain the largest muscles in your body, which means they will burn the most amount of calories in the shortest amount of time. Squats, deadlifts and lunges should be a part of your workout routine.
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