An elliptical trainer, or elliptical, is a stationary exercise machine that is a combination of stair climber and a cross-country ski machine. Providing low-impact cardiovascular exercise, an elliptical machine is appealing to anyone looking for an intense workout that won’t put too much strain on their legs, ankles, knees and joints. Ellipticals also provide an upper body workout with the use of moving poles that simulate the pole action of cross-country skiing. Proper usage is key in using Elliptical for weight loss. Watch the following video for how:
How to Use the Elliptical for Weight Loss
If you want to lose weight by using an elliptical machine you have to really push yourself and keep the resistance levels fairly high.
- Duration. For real weight loss to occur try using an elliptical machine at least 4-5 times a week. Start with 30 minutes per session and keep adding time as your body becomes more fit. The goal is to go from 30 minutes per session to a full hour and maintain this 5 times a week or more.
- Level. Start off at a lower level of 2 or 3. Over time you want to reach a level of 8. Build your resistance levels as needed. If you allow the workout to become too easy you can hit a training plateau which will bring your weight loss to a screeching halt.
- Program. Any program with interval training will be best for losing weight. Alternating high-intensity with low-intensity levels helps your body burn more calories because it will constantly be adjusting to different movements. Most machines will allow you to manually adjust the levels you want for high and low intensity so you can build up.
Follow a 60 minute Elliptical workout which will help promote weight loss:
Elliptical for Weight Loss: Workout Plan
Your elliptical workout should consist of an interval or level scale. Basically, what this means is that you should base your workouts around the level of intensity you can handle. Most machines can go up to level 10 as the highest intensity, with 1 being your lowest level of intensity. Remember, a proper warm up and cool down is essential to prevent injury and stiffness. The times of each of the following workouts includes a warm up and cool down period.
1. Hill Climb for 45 Minutes
Choose a “hill” program that will increase resistance or incline over a few minutes. Do the first hill of the exercise normally. For the other hills in the workout put the hands in the middle of the handles for the first half and on the top of the handles for the second half. By this time your resistance should be up to an 8.
2. Mid-Intensity with Long Intervals for 45 Minutes
This is a manual workout where you will do 5 minute intervals at level 6 or level 7. These are some settings you can use.
- Low ramp, Low resistance, high RPM
- Med ramp, Low resistance, high RPM (backward pedal)
- High ramp, Low resistance, high RPM
- Med ramp, Low resistance, high RPM
- Low ramp, Med resistance, high RPM (backward pedal)
Between each round, do a 3 minute recovery before beginning the next resistance cycle.