Regular exercise is a necessary part of any successful weight loss plan—and it keeps you healthy. When it comes to indoor activity, the stationary bike and treadmill are the most popular choices, but the elliptical offers a unique advantage.
An elliptical machine is like a standing bicycle that you “pedal” with your feet, often featuring handlebars that you push and pull. This kind of full-body activity helps you burn calories rapidly while building muscle and reducing stress.
Here is why the elliptical is a powerhouse for weight management and how to use it effectively.
3 Major Benefits of the Elliptical
The elliptical, like all popular cardio equipment, is a great tool for weight management. Using it regularly allows you to expect these key benefits:
1. Burn Calories Efficiently
Using an elliptical machine gets your heart rate up quickly. In one small study by the American Council on Exercise, participants burned 9 to 18 calories per minute. The exact number depends on your speed, resistance settings, and body weight, but the potential for high calorie burn is significant.
2. Improve Heart Health
Cardio exercise strengthens your heart and lungs. Over time, people who engage in regular cardio exercise can lower their blood pressure, resting heart rate, and stress hormone levels. These changes lower your risk of developing conditions like diabetes and stroke.
3. Build Muscle (Full-Body)
Unlike a stationary bike which focuses heavily on legs, the elliptical helps you build muscle all over your body.
- Lower Body: Pedaling against resistance strengthens glutes, quads, and hamstrings.
- Upper Body: Pushing and pulling the handles strengthens the back, shoulders, and chest.
- Metabolism Boost: Having more muscle mass increases your energy demand, meaning your body burns more calories even at rest.
4 Tips for Losing Weight on an Elliptical
You can maximize your weight-loss results by moving beyond steady-state cardio and following these strategies:
1. Incorporate Intervals
Interval training involves alternating between short bursts of challenging pace and recovery periods. Research shows this triggers metabolic changes that help your body burn fat more efficiently than steady exercising.
2. Increase Resistance
Don’t just rely on speed. Increasing the resistance on the machine challenges your muscles and requires more energy, which helps you reach your weight goals faster.
3. Use the Handles
Engage the moveable arms. Pushing and pulling turns a simple leg workout into a full-body session that uses significantly more energy.
4. Cross-Train
Cross-training challenges your muscles in new ways and keeps your routine interesting. Mix up your elliptical workouts with other types of exercise such as rowing or cycling to prevent plateaus.
The Bottom Line
Elliptical training offers a low-impact, full-body workout that helps build muscle and improve heart health. Using an elliptical machine regularly can also lower stress and improve your overall well-being. This contributes to a healthier lifestyle and supports your weight-loss efforts effectively.
Also Read : Best Low Calorie Fruits to Eat Daily for Weight Loss
