Although you can burn calories and lose weight with any cardiovascular machine As for example the treadmill or a static bicycle, the elliptical machines offer numerous advantages. The ellipticals exert less impact on your joints than the treadmills and those that bring mobile handlebars work your arms unlike the treadmills or bicycles. As with any other machine, maintaining good posture and sufficient intensity in training is important to burn fat and minimize the risk of injury.
Training on an elliptical machine burns a large number of calories. Half an hour on an elliptical burns 270 calories if you weigh 125 lbs., 335 calories if your weight is 155lbs. and 400 calories if you have a weight of 185 lbs., according to experts in physical conditioning at Harvard University. If you weigh 200 lbs you will burn a total of 432 calories every half hour.
Weight Loss Plan
Losing between 1/2 to 1 pound per week is a safe amount that helps maximize fat loss and decrease the risk of gaining weight again, says dietitian Sheri Barke in the College of the Canyons. However, if you are overweight lose up to 2 lbs. a week is safe. Losing 1 lb. per week requires a deficit of 3, 500 calories per week. You can do it by reducing 1, 750 calories from your diet and burning the other 1, 750 calories through exercise. If you weigh 185 lbs., you can burn 1, 750 calories per week with approximately five half-hour workouts on the elliptical or nine 15-minute workouts distributed during the week.
You will have to exercise intensely to raise your heart rate in order to lose weight with training on the elliptical. Subtract your age from 220 to calculate your maximum heart rate and achieve the goal of maintaining this value by 60 to 70% when you exercise. For example, if you are 55 years old you can know what is 60% of your maximum heart rate with the formula 220 - 55 x. 6 = 82 beats per minute. Interval training can also help you burn calories. While doing the training on the elliptical you can alternate between four minutes of moderate intensity exercise and one minute of higher intensity.
Modify your diet
When you use the elliptical, keep your head up, shoulders back and abdominal muscles tight. Your lower train must support your weight so avoid leaning on the handlebars of the machine or hold them with much force. Although the elliptical machine is a good option if you are starting to exercise, consult a health professional before starting training if you have problems with balance, joints or have experienced chest pain in the last month.