Elliptical Workouts for Weight Loss
What are Elliptical Trainers?
The elliptical training apparatus is a modern gym trainer – it can be described as a combination of the ergometer, the treadmill and the stepper. This type of trainer is called both an “elliptical trainer” and “cross-trainer.”
In general, cardio exercise devices strengthen the heart, blood vessels, and the lungs. They can help you lose weight and can even increase your muscle mass. It is called an elliptical trainer due to the pedals moving in an elliptical pattern. Due to that the load on the joints of the ankles and knees is reduced and distributed among the leg, thigh, arm, back, and shoulder muscles.
When using this fitness device, one should perform the exercise in a neutral position. Depending on the model you choose, built-in accessories and resistance levels make your training sessions catered to your preference and by no means boring.
An elliptical trainer helps to get into shape without destroying your joints. It does not allow you to overload your lower back, as happens when running in the park or on the treadmill. Elliptical cross trainers are safer.
Weight Loss with Elliptical Trainers
If you want to lose weight effectively, you will need to develop a unique exercise regimen that will help you achieve this goal. Optimally you should have one-hour workouts at least 1-2 times a week.
The correct use of the elliptical trainer is very important if you intend to lose weight. Proper posture is key to unlocking the full potential of the trainer, while avoiding injury. For an optimal position, look forward, relax your neck, and strain your shoulders, back and press.
Transfer all your weight to the exercise machine without leaning towards the exercise system panel (because this reduces the effectiveness of the workout). Push and pull the removable handles, don’t just hold on to them. This will increase your activity and increase the number of calories burned.
Example Training Programs
Before commencing the training session, remember to eat at least 2 hours before your workout. Proper nutrition is one that has a lot of vegetables and protein macronutrients. Do not drink coffee before a cardiovascular training session, as it will put extra strain on your heart and blood vessels. They will already be under a lot of stress during the training process.
A Classic Training Workout Plan Example
You should always start by warming up on the lightest setting. Configure the workout so that you can keep your heart rate at around 50-60% higher than your normal. Gradually raise the difficulty/resistance level each week. You will know when to raise the difficulty, as your body will get used to the tension (your heart rate will stay near your normal levels).
Most elliptical trainers offer a vast degree of customization, meaning that you can decide how to change your workout’s difficulty.
Interval training is also one of the most well-known workout methods. It can be a lot more impactful than the classing training method. Its main advantage is that it creates additional load by alternating between strength and cardio. Try not to overstress your body with interval training as it can be very demanding depending on the intensity.
Nevertheless, there are plenty of benefits that come from it. High-intensity training improves the functionality of the circulatory system and the body’s ability to mobilize and burn fat. The level of intensity required to gain those benefits is different for everyone. But this is no reason to worry. Continuous training will help you achieve the desired results, and find your optimal difficulty.
In addition, even at the initial stage, you can achieve great success. That brings us to the next point. You should adjust your training according to your level of experience and familiarity with the Elliptical Gym Cross-Trainer.
The Different stages in your Elliptical Machine Journey
For beginners, the optimal number of workouts per week is 2-3 to 30 minutes. At the same time, your heart rate should not exceed 70% of the maximum, the speed should be 40-50 steps per minute. At this level, the goal is to understand the principle of training and learn to train without panting for a period of 30 minutes.
At this stage, you should train at least 4 times a week for 30-50 minutes. Your heart rate should be at the level of 60-80% of the norm, and the speed – 50-70 steps per minute. This stage is where you will drastically increase your endurance.
At this level, you should train 4-6 times a week for 60 minutes. In the process of performing the exercises, your heart rate should be in the range of 75-90% of the allowable, and the speed should be 60-90 steps/minute.
These numbers are only achievable if you are well prepared. You should not train your strength directly because it will harm your health.
Elliptical trainers can be used for cardio workouts that can easily help you follow your weight loss goals. It is common knowledge that these types of workouts burn more calories than a normal strength training workout. The average calorie burn you can accept depends on your weight. Be guaranteed to lose weight if you stick to using the Elliptical trainer and to a healthy diet.
Keep in mind that all overweight people’s main problem is their stagnant lifestyle, bad habits, and the abuse of unhealthy foods. If you realize that it’s time to lose weight, you need to change your eating habits and then start exercising.
Follow this simple rule – replace white bread with rye, pastries and candies – with fruits and vegetables, fried – steamed, etc. Eat less, but often.