How to lose weight on an elliptical trainer?

How to lose weight on an elliptical trainer?

An elliptical trainer is a cardiovascular machine that allows you to combine cardio training with strength training. Exercising on an elliptical trainer strengthens the cardiovascular and respiratory systems, in combination with a power load on the muscles of the legs, buttocks, abs, arms, and back.

Can you lose weight by exercising on an elliptical trainer?

The answer is yes, you can not only lose weight but also get a toned body. The elliptical trainer exerts a load on almost all muscle groups, so the body loses weight evenly. At the same time, the load on the joints is minimal and evenly distributed, which is suitable for people with joint and spinal problems. By using the elliptical weight loss machine, you speed up your metabolism, which burns extra calories for some time after your workout. The ellipsoids have heart rate sensors, and the built-in display shows the calories burned, distance, speed, and workout time. Elliptical Weight Loss Trainers contain special programs aimed at burning fat, and interval training (availability depends on the model).

How to use an elliptical trainer to lose weight?

To lose weight with an elliptical trainer, a number of rules must be followed. Before you start training, you should choose comfortable, light clothing, and wear sneakers for running. During the workout, it is recommended to drink still water in small sips. It is not recommended to exercise on an empty stomach, you can eat 1.5 – 2 before training and at least an hour after.

1. Warm-up

Start with a warm-up – you can walk on the machine for 5 minutes, at a slow pace. This will avoid premature fatigue and injury. When starting a workout, keep your abdominal muscles in tension, this develops balance and is good for the abs.

2. Monitor your heart rate

Increasing your heart rate starts burning calories. Before exercising on an elliptical trainer, you need to calculate the maximum heart rate (MPR), which depends on age. Calculation formula: “MPP = 220 – age in years.” If you are 35 years old, then the MPP = 185 beats/min. It is recommended to carry out most of the training with a heart rate equal to 70 – 75% of the MPE and not go beyond 80% of the MPE, this is fraught with overloading the cardiovascular system. Some ellipsoids are equipped with functions that, after the introduction of age, monitor the pulse and change the intensity of the workout for maximum results, avoiding overshooting and overloading the heart.

3. Choose different programs

For exercise with the aim of losing weight, it is recommended to change the pace or level of load every 5 – 10 minutes, ie. do an interval workout. This approach will prevent premature fatigue from monotony. An elliptical trainer with programs will help with this. In addition, changing your heart rate speeds up your metabolism, which will help you lose weight faster. Many machines allow you to switch the load level, or contain special interval programs for the elliptical machine.

4. Ending

Slowly reduce the speed, and let your heart calm down. It is impossible after the expiration of time at the peak of intensity to stop exercising – this is harmful to the body.

5. How much do you need to study?

Consistency is important to ensure you lose weight with the elliptical trainer. In the first two months, it is enough to train 3-4 times a week for 40 minutes. During this time, you can lose 300-400 Kcal. Gradually, when the muscles come to tone, increase the level of stress.

6. Do not overdo it

For healthy weight loss, it is important to start exercising regularly and correctly assess your physical capabilities. For a beginner, 2 minutes may be enough to exceed 80% of the MUF. The “week of torment and muscles will get used” approach is wrong, you cannot give extreme loads to an unprepared body. Perhaps, at first, it is worthwhile to devote 15 to 20 minutes of training at a low load and a slow pace.

Elliptical Trainer Programs

For Beginners

  • Exercise for 20 to 30 minutes, with a cadence of at least 50 strides/min.
  • The pulse should be 60 – 70% of the MPI. Gradually increase your workout time.
  • The frequency of classes is 3 – 4 times a week, for 6 – 8 weeks.

Slimming Workout

  • Exercise for 20 – 45 minutes, with a cadence of at least 50 – 60 steps/min.
  • The pulse should be 70 – 75% of the MPI. Gradually increase the load level on the elliptical trainer.
  • The frequency of classes is 3 – 5 times a week.

Weight Loss Interval

Workout The Elliptical Interval Program is designed for people in good physical condition.

  • It will help you lose weight quickly by exercising on an elliptical trainer.
  • Exercise for 20 to 40 minutes. Alternate the pace depending on the heart rate: 4 minutes at 50 – 65% of the MPR, then 2-3 minutes at 75 – 80% of the MPR.

It is possible to lose weight by exercising on an elliptical trainer – it is important to be patient because both weight gain and weight loss are a gradual process. Combining exercise with a healthy diet will help you see results faster. After a few weeks, your overall well-being will improve. Elliptical weight loss machines normalize blood pressure, breathe easier, and improve sleep. Over time, having achieved your goal and losing weight, you can make the muscles of the body embossed and simply maintain the tone of the body.