Weight Loss and the Elliptical

The best and safest way to lose weight and keep it off is through a proper diet and consistent exercise. The fundamental key to any weight loss program is cardiovascular exercise. The elliptical is one of most effective machines to use for cardiovascular training and weight loss. It helps burn the same calories as running would, without the added pressure on your knees and joints.

The Facts

An elliptical trainer is a machine designed for cardiovascular training that simulates the motion of running without putting pressure on your joints and knees. It includes usually comes with moving handle bars along with the foot pedals to provide the user a full body workout. Although it may feel a little awkward to use at first, the elliptical is just as effective as a treadmill or stationary bicycle.

The Effects

Cardiovascular training, such as the type done through the use of an elliptical machine, is the key to any weight loss program. Cardio exercise elevates your heart rate and forces blood to pump through your body more quickly. As a result, you will begin to breathe heavily, sweat, and feel tired. In addition to the noticeable impacts on your body, cardiovascular training is the best way to burn calories, reduce fat, and increase your metabolism. A faster metabolism helps break down the food you intake rather than store the extra calories as fat.

Aerobic Training

One of the most basic ways to use an elliptical for cardio is through aerobic training. Aerobic training consists of elevating your heart rate and keeping it at a fixed level by exercising at a static pace. Aerobic training is good way to jump start your metabolism and to begin burning calories. The key to successful aerobic training is to pick a pace and resistance level that is both difficult, yet possible to maintain for the duration of the workout.

High Intensity Interval Training

High intensity interval training is a more advanced way of using the elliptical for weight loss. Because it is more difficult and strenuous on the body, high intensity interval training is a more effective way to burn fat, calories, and increase your metabolism than aerobic training. It consists of rapidly increasing your heart rate by working as hard as you can at a difficult resistance level for a very short period of time and then resting until the next set. For example, you will train at maximum capacity for 25 seconds and then relax and lightly pedal for a minute before going hard again.

Time Frame

For best results, use your elliptical three to four times a week. When you first work out, start by training for only 15 minutes. As you begin to feel more comfortable, slowly increase your pace and resistance. Then as you improve your fitness level, begin to add 5 minutes at a time to your workout. The optimal time frame for a training secession is 30 to 45 minutes.