How To Burn Calories With Elliptical Exercise Machines

The elliptical machine offers a workout similar to running, but without the impact on the joints. Utilizing the arm ergometers and adjusting the resistance level and incline on the elliptical all increase caloric expenditure. To reap the benefit of cardiovascular training, consistency is necessary. Beginners should start with the manual level when using the elliptical machine and increase training intensity as their fitness level improves.

Step 1

Train within your target heart rate range when using the elliptical machine. The target heart rate range varies between 50% and 85% of your age-predicted maximum heart rate. To burn a maximum number of calories, train on the elliptical at 75% to 85% of your age-predicted maximum heart rate.

Step 2

Subtract 220 from your age to determine your age-predicted maximum heart rate. Multiply your age-predicted maximum heart rate by 0.75 and 0.85 to get 75% and 85% of the result.

Step 3

Use the elliptical exercise machine for 20 to 45 minutes three to five times each week.

Step 4

Increase caloric expenditure when using the elliptical machine by utilizing the hill and interval training programs on the console.

Step 5

Read the calorie tracker on the machine to determine how many calories you burn each exercise session. Aim to burn 350 to 500 calories per exercise session.

Step 6

Utilize the upper body arm ergometers when training on the elliptical machine to burn more calories. Keep your spine erect and don't lean on the console when exercising.

Tips and Warnings

Warm up for five to 10 minutes at a low intensity at the start of your cardiovascular training program. Cool down for five to 10 minutes before stepping off the elliptical machine. If you feel lightheaded or dizzy during your workout session, begin the cool-down and get off the machine. Consult your physician before beginning any exercise program.