Today, there are several machines that you can use to burn calories and have a body toner. One of the most popular fitness machines today are ellipticals.
Cross trainers or elliptical trainers are the ideal fitness machines to give people a total cardio workout. According to several studies, exercising for at least 30 minutes on the elliptical burns between 270 and 400 calories. These numbers can go up or down, depending on the person’s body weight.
If you own this exercise machine or use it regularly at the gym, there are some tips you can follow to make the elliptical machine even more effective and help you achieve your weight loss goals. These tips include the following:
Make sure the elliptical you will be using has the correct settings. If you are going to exercise at the gym, ask a trainer to help you configure the machine to meet your personal needs and abilities. If you are using your own personal machine, make sure the stride length of the equipment meets your physical requirements.
Know the minimum amount of time you need to exercise each week. Use this machine for at least 75 minutes a week if you work at high intensity. However, if you train at a low to moderate pace, 150 minutes is sufficient. According to fitness experts, these specified minutes are the amount of aerobic training necessary for people to experience health and weight loss benefits.
Divide the time you need to train into three separate workouts. If you are new to using an elliptical cross trainer, you may find that trying to get all of your weekly training time into just one or two workouts may be too difficult. However, by breaking up your workout into shorter sessions, you will be able to work harder on each one and burn more calories in the process.
Lastly, try doing HIIT on your elliptical training. HIIT, or high intensity interval training, is better than steady state cardio for losing weight and burning fat. To perform HIIT on an elliptical machine, start by warming up for five minutes and then go as fast as you can for 30 seconds before returning to a steady pace for 90 seconds. Repeat this process eight times and then cool for five minutes. You should also aim to add an additional sprint to each session. Once you are able to do 12 sprints, increase the work / rest ratio to 40:80. Also, to get the most out of your workouts, alternate a HIIT session with a steady-state one.