However, you learn how to use an elliptical machine properly to maximize the calories you burn every session. This guide will help you understand why a cardio machine works for weight loss and provide you with some valuable tips on how to get the most out of your machine.
How an Elliptical Supports Weight Loss
To put it simply, an elliptical or cardio machine is effective for weight loss because it helps burn the most calories. In one session, you can engage multiple muscle groups and alternate between various workout intensities. The cardio workout raises your heart rate, burns calories, and helps create a calorie deficit essential for weight loss.
With a cardio machine, you can also workout for much longer without getting tired. Unlike a treadmill, for example, it is gentler on your joints, which means you can sustain longer workouts without the risk of overuse injuries. You Get to burn calories in an effective and consistent manner.
Tips to Maximize Weight Loss on an Elliptical
Understanding how to use the elliptical machine is crucial, especially if you have specific workout goals. If your goal is to lose weight, there are specific tips and strategies to help you do so on your cardio machine. Let's summarize some of these:
- Take an interval after every session. Alternating between high- and low-intensity intervals (HIIT) on your cardio machine helps maximize calorie burn. HIIT workouts boost metabolism, meaning you continue burning calories even after you finish.
- Increase the resistance gradually. Higher resistance levels increase calorie burn, but it also pushes your muscles to work harder. Increase intensity gradually, and don't push your muscles too hard.
- Pay attention to upper body movement. Use the moving handles to push and pull as you pedal. This will work your arms, shoulders, and core, helping burn more calories and tone your upper body.
- Use the incline Setting. Increasing the incline targets your glutes, hamstrings, and calves more intensely. This extra muscle engagement increases calorie burn.
- Practice longer sessions with lower resistance: Try exercising at a moderate intensity for a longer time (30-45 minutes). These sustained efforts help burn calories consistently and are easier to recover from than intense sessions.
Sample Elliptical Workouts for Weight Loss
HIIT Workout (20-30 minutes)
- Warm up for 5 minutes at a low resistance and easy pace
- For intervals, take 1 minute at high resistance and fast speed (e.g., resistance 8-10) and 2 minutes at low resistance and moderate speed (e.g., resistance 3-5)
- Repeat this cycle for 15-20 minutes
- Cool-Down: 5 minutes at low resistance and slower speed
This workout boosts metabolism for hours after, making it ideal for weight loss.
Fat-Burning Steady-State Workout (45-60 minutes)
- Warm up for 5 minutes at low resistance
- For your main workout, set a moderate resistance level (e.g., resistance 5-7) and incline if possible.
- Maintain a steady, moderate pace, keeping your heart rate in the fat-burning zone.
- Cool-Down for 5 minutes at low resistance
This workout focuses on sustained calorie burning and is perfect for days when you want a longer, lower-intensity option.
Incline and Resistance Challenge (30-40 minutes)
Warm-Up: 5 minutes at a low incline and low resistanceIncrease incline every 5 minutes while maintaining the same speed.
Every 5 minutes, adjust resistance up by 1-2 levels for added intensity.
Cool-Down: 5 minutes at low resistance and zero incline
Targeting different muscle groups keeps your body engaged and boosts overall calorie burn.
Weekly Workout Plan for Weight Loss on the Elliptical
|
DAY |
WORKOUT SESSION |
|
Day 1 |
30 minutes of HIIT on the elliptical |
|
Day 2 |
45-60 minutes of steady-state cardio at moderate resistance |
|
Day 3 |
Rest or light activity (walking or yoga) |
|
Day 4 |
Day 4: 30-40 minutes of the incline and resistance challenge |
|
Day 5 |
Day 5: 20-30 minutes of HIIT |
|
Day 6 |
45 minutes of steady-state cardio |
|
Day 7 |
Rest or active recovery |
Choosing a Cardio Machine for Weight Loss
This joint-friendly elliptical machine provides effective, low-impact exercise comparable to stair climbing, cross-country skiing, and running. It is perfect for routines that burn calories more efficiently and strengthen the whole body.
The control panel has an LCD display that lets you track your heart rate so you stay in your optimal zone for cardio improvement. Live data such as speed, distance, time, and estimated calories burned are also shown as you go, and the media device holder adds entertainment to spur you on.
Main Features
It is durable. The body of this machine is crafted from heavy-gauge steel and powder-coated for superior sturdiness, durability, and corrosion resistance;It is well-designed: The super steady H-shaped base keeps your machine securely anchored even during intense sessions with users up to 18 stone 13 pounds (120 kg)
Nine electromagnets positioned near the heavy-duty flywheel offer smooth elliptical motions of 8 variable intensities, covering everything from casual walking to hardcore HIIT.
At the turn of the knob, you can challenge yourself with greater magnetic resistance while enjoying low-impact, frictionless strides thanks to the quality flywheel.
Interested in this Awesome Machine?
Head over to ZelusFitness to grab this special equipment while it is on sale this end of year. You can also check out other fantastic workout equipment, from weighted vests to balance balls and ab machines. ZelusFitness offers all of these at an amazing price to encourage you to get started, get fitter, healthier, and better overall.