How to Use an Elliptical Machine to Lose Weight?
The elliptical machine’s use is on the rise, especially among those who seek to lose weight or burn calories. It is one of the new weight loss elliptical workouts to lose weight fast most sought after methods. Before you climb on and start pedaling, formulate a plan that would guide you through to the end. A good plan and implementation strategy will increase your chances of success in your weight loss quest.
You can lose up to 20 pounds within a few weeks with regular sweat sessions on your elliptical machine. Typical fans of the machine love it not only because of elliptical benefits weight loss but also its low impact, steady-state workouts. But how to use an elliptical machine to lose weight fast? That is what you are about to find out together with how to use Precor weight machines.
How to Work an Elliptical Machine
Your success, in the end, will largely depend on how well you coordinate your workout and maintain a healthy diet alongside the workout. This section will enlighten you on the sequence to follow and the activities to keep your workout on the elliptical machine more productive. You may need a cross trainer workout plan if you are doing this for the first time or new to it.
Creating an Elliptical Workout Program
Before you have a successful weight loss, you must have planned well. Serious planning entails the types of workouts you are doing and the total weight that is to be cut. You must always have an achievement board and ensure you burn the desired calories per day.
With weight loss as your primary goal, create a sustainable calorie deficit with both diet and exercise. It is not always easy to find the best calorie deficit for your body, and it may take a series of trial and error before you finally find something to settle on. One way to go about this is by finding your maintenance calorie level, to begin with. You need to keep track of your calorie intake for several days.
Create a reasonable calorie deficit and make sure that it is safe for you. You create a deficit when you burn more calories than you consume. A deficit between 500 to 1000 is recommended. But if that is too much for you and leaves you angry, begin cutting 200. Since the goal is to create a sustainable plan, it is essential to consider what is best for your body.
The calories you burn on your Elliptical Machine to Lose Weight will contribute significantly to your weight loss. According to experts, if you spend 30 minutes on the machine, you will lose about 335 calories. Remember, you cannot lose weight overnight.
You have to work out continuously, especially if you need to keep that weight off in the long term. Maintaining a 500-1000 calorie deficit would guarantee a weight loss between 1 and 2 pounds in a week. Losing 1 or 2 pounds per week would lead to a significant weight loss in the long run. That is how much effective exercise on an elliptical machine can be on your weight loss if you use it alongside maintaining a healthy diet.
How to Enhance Elliptical Benefits with the HIIT
Using an elliptical machine can significantly impact your weight loss process. It will require you to use it consistently for a set period to achieve the desired results. Therefore, you need to supplement it with other workout methods to break the monotony. You can integrate intervals into your workout to help break the monotony, increase calorie burn, speed up weight loss, and cut down on the overall time you spend on the elliptical machine.
High-intensity interval training involves interchanging between set intermissions of high-intensity workouts, followed by low-intensity recovery. For you to achieve this, you need to alter the elliptical machine’s resistance or pace to a level that you find hard to sustain. That level may differ from one person to another, depending on their current fitness level. The high-intensity level should be strenuous and breathtaking, while the recovery period should be comfortable and recovering, just like the name suggest.
When you have determined the perfect pace and resistance you need for both high-intensity and low-intensity periods, you need to know how best to alternate between the two. For instance, you can time the intense interval for, let’s say, one minute then rest afterward for two minutes.
The key to using an elliptical machine is to challenge yourself while keeping the intervals consistent. A more extended low-intensity period may be needed for those who are still new to exercise and need guidance on how to use an elliptical for beginners. It means new users are more likely to rest for longer after an intense exercise period.
You should love the intervals for the apparent reason that the body must work harder to recover the energy stores after engaging it on an interval workout. Intervals help keep the fat-burning energy system in your body elevated anywhere from 48-72 hours after you are done with the workout, which would result in a substantial calorie loss.
Maximizing Calorie Burn
If you want to get the highest calorie burn after a single workout, you should try the Tabata-style workout on your elliptical machine and you have to know what exercise burns the most calories in 30 minutes. To perform this workout, you need to pedal all out for twenty seconds then recover with ten seconds of lower intensity pedaling. With smart Precor elliptical settings, you can maximize your workouts and achieve the best possible results with less effort and stress.
You must work within a set period. That’s why you will need to set a timer. The addition and subtraction trick will work well in ensuring you lose weight fast. For beginners, you will do a workout for a minute and rest for a minute. The trick here is the problematic workout and recovery workout run for the same amount of time.
Once you are set, the hard level and recovery level can run in the ratio of 2:1 minutes, respectively. The time will increase for the case of extremely heavyweight people.
The Length of the Workout
Make it slow and long. If you want elliptical workouts to lose weight fast in a way that you won’t gain it anytime soon, you should employ this method. This method is forgiving on the joints and muscles. All you have to do is lower the speed, get to work for a very long time. You can put on headphones with that long playlist on and slip into a fantasy world and let the calories burn.
The length of workouts is also going to depend on the weight capacity of the user. Lengthy periods on the elliptical machine will help extremely overweight people lose weight fast. The degree of resistance should be higher as the levels are lowered to give you a challenge. The sluggish movement on the elliptical machine makes speed slow and increases straining and, in turn, burns more calories.
Focus on Essential Parts of the Body
Since the elliptical machine typically works the lower body more, you should focus more on your upper body to ensure that your workout your entire body uniformly. Some elliptical machines incorporate hand movement to move the rail forward, which is an excellent way to engage the muscles attached to the arm.
In that case, the hands play an essential role while using this machine. They help put pressure on the cardiovascular region. Move the handrails towards the front and backward rhythmically to create more ‘heat’ on the chest. When you feel the ‘heat,’ you are sure you are making progress. The hands should hold the handles freely because the sudden tightening of the hands could cause muscle pulls. After the hands, you are moving to work with the legs. You should note that the workouts involving hands must outdo those for the legs.
Forward motion is the most popular and by far the most comfortable workout on the elliptical machine. However, when you reverse your movement, you are more likely to burn more calories. Instead of pedaling towards the front, try the reverse. Pedal backward. This can be difficult, but it speeds up cutting on that load of weight. Make it harder for you by shifting from front pedaling to reversed pedaling.
When you move backward, you change the muscle being worked, which is excellent for your calorie burn and weight loss. Since the reverse movement is new to your body, it often leads to more energy expenditure. You can finish up with the forward pedaling before embarking on the reverse pedaling, or you can alternate between the forward and backward pedaling in an interval fashion.
Do not Rest or Lean
The hands can also be a hindrance to success. Beat the desire to rest them on the handlebars or leaning towards the handlebars. If you feel like resting, motivate yourself by going ahead. Before you let go of the hands, release until you are stabilized. Only let go of the handlebars when you are steady to avoid accidents. An excellent way to keep hands occupied is by moving them rhythmically as if you are sprinting. Holding the handles wit bot your hands and moving both arms, rhythmically, can do an excellent job in toning up your core, back, and shoulders.
Consequently, you will be burning more calories since such a workout engages more muscle groups. The effect can only be realized if you are actively pressing and pulling your arms while working out on the elliptical machine rather than just using them to gain or maintain your balance on the machine. The latter would be a significant source of hindrance to your calorie-burning ability.
Do the Squats
Squatting down is another creative way to add lower body intensity. Squatting makes the knees feel weak for the first time, which is the muscles’ effect under pressure. The pain will worsen when you squat on an elliptical machine, but that is because it is more effective on your muscles. Consequently, you will get better results when you try this. It will even be more difficult on the elliptical machine.
You should improve gradually. Squat for at least 30 seconds, then stand up to release the pressure then go back to squatting. Do this until you achieve a daily calorie burn goal. Alternatively, you can bend your knees more while squatting down and proceed with your basic movement on the machine.
If you do this the right way, you will burn calories and lose weight as desired. It will increase the intensity of your legs dramatically. This exercise will have more effect on quadriceps. To avoid too much loading on your knees while performing this exercise, you can begin small intervals of about 10 to 30 seconds squatting down.
Know When You are Doing It Wrong
But how do you know when you are not using your elliptical machine, right? Well, it is essential to be aware of what signals the wrong workout. For instance, you know you are doing it wrong if you can chat on the phone while on the elliptical machine. It means you are not getting the most out of the exercise.
Also, when you begin to lack ideas and end up working out only a few parts of your body, you should be alarmed. You need to research more on the many possible workouts you can perform on an elliptical machine.
Choose Best Top Elliptical Workouts
For you to achieve the best results with little effort or wastages, you must be very principled. Once you have formulated your workout program, be careful not to act in a manner that seems to disrespect it. If you fall out of the line, you will be doing yourself more harm than good.
Remember, you achieve the best results in your workouts; you should gradually increase the process’s length and frequency. The more you continue to get used to it, and your muscles adapt, you must up your game by increasing the workout intensity with Elliptical Machine to Lose Weight.