Elliptical Training Workout
What is an Elliptical Trainer?
An elliptical trainer is a machine that looks
like a combination of the treadmill, cross-country ski machine and a stepping
machine. The machine forces the feet to move in an oval (or elliptical)
pattern. Elliptical training is low-impact so it does not stress the joints,
but it offers good cardio-aerobic benefits and helps us to burn calories
fast.
Elliptical Training Burns Calories and Works
Muscle
You burn approximately 10 calories per minute
on an elliptical trainer, and continue to burn calories at a higher rate
for a few hours afterwards. It tones the entire body, which makes us look
leaner. By moving forward on the machine we work the quadriceps (the muscles
on the front of our thighs) and the gluteal muscles (our butt muscles).
Elliptical Training - How Many Calories
Does It Burn?
Depending on the degree of resistance, 30
minutes on an elliptical trainer burns about 250-300 calories. [This is
based on a 150-pound woman. If you weigh more, you’ll burn extra
calories; if you weigh less, you’ll burn fewer calories.]
How Often To Do Elliptical Training For
Weight Loss?
Beginner
15 minutes at a slow pace, 2 or 3 times a week.
Medium
20 minutes using a pre-programmed workout that doesn’t include intervals,
2 or 3 times a week.
Advanced
20 to 60 minutes of interval training, either pre-programmed or self-directed,
2 or 3 times a week.
Elliptical Training - How To Start
Work the muscles by going forward as much
as possible. Studies found that going backwards doesn’t work the
legs as effectively as forward motion. Although we burn slightly more
calories by going in reverse, it’s not enough according to some experts
to justify the potential strain put on the knees. Getting your balance
on an elliptical machine can be a difficult at first. But remember that
you’ll burn more calories if you let go of the handles than if you
hang on. Let the arms swing freely if possible.
Back to Advice
About Exercise and Fitness Programs
Calorie Intake
For information about the calorie content
of popular food and drinks, please visit: Calories
in Food
Back to Top
|
