How to use the elliptic correctly and lose more fat
The elliptical bike is one of the most commonly used products in the gym. However, many times it is used badly and do not take advantage of all its benefits, such as using the elliptical to lose weight and lose weight belly.
While the amount of calories burned in any session depends on the optimization of the machine, the level of resistance or the speed used, you can usually burn around 270 and 400 calories in just 30 minutes.
In addition, a great benefit of the elliptical bike is that it provides low-impact training, since by always keeping your feet on the pedals, the movement generated is friendly to your joints and back.
The elliptical is one of the cardio equipment that allows more muscles to work at the same time. It increases muscle strength and endurance in the quadriceps, hamstrings, buttocks and calves, but also exercises the arms, chest and back by actively using the handles. The more muscles you’re working on, the more calories you burn, so it’s ideal to use the elliptical to lose weight.
Advantages of using an elliptic
There are many reasons to choose an elliptical, but here we mention the most important ones:
- It works on the buttocks, quadriceps, hamstrings and twins in the lower part of the body. Also lateral, pectoral, biceps and triceps in the upper part of the body.
- Helps reduce mineral loss in weight-bearing bones.
- Feet never leave the pedals, avoiding impact. An elliptical workout is quieter and more comfortable.
- You can adjust the resistance and inclination of the elliptical, also change the speed.
- When combined with a healthy diet and strength training, using the elliptical to lose weight will help you reach weight loss goals.
- Regular cardio exercises also reduce stress, improve mood, stimulate the immune system and reduce the risk of obesity-related diseases.
The elliptic with respect to other Cardio
Doing the same exercise over and over again conditions the body to adapt to it. Over time, fewer calories are burned and cardiovascular health is maintained, rather than improved. The ideal way to burn more calories and increase fitness faster, is to alternate the routine, even if it is done as the main mode of exercise, the elliptical.
Like another low-impact cardio machine, the stationary bike also allows you to sit while exercising, which helps maintain balance and is ideal for people with joint or back pain. However, while you can adjust the resistance, you cannot adjust the tilt or use the control bars as you would on an elliptical.
The main disadvantage of cycling outdoors is that you can not control it as you do in the gym. There are hills and obstacles to take on in addition to having the added challenge of core stability and the importance of making sure you stay on the bike. In general, cycling is low-impact, however, beginners or those who have joint problems should continue to choose the elliptical, at least at first.
Running on treadmills
Although the elliptical is ideal for beginners because their body weight is fully compatible with the machine, the treadmill has a lot of potential to burn more calories, mainly for advanced runners, depending on speed and incline. However, on the treadmill, you will get a high impact workout.
In addition, it only trains the lower body. Those who want a full body cardio session or those with joint problems should opt for an elliptical slimming workout.
As long as you don’t lean too far into the stair rails, this machine can provide a great workout for the lower body, targeting the buttocks and quads, even more than the elliptical machine. But, like most other cardio options, the elliptical remains the best choice for low-impact training.
Practice appropriately on the elliptic
First, there are several things to keep in mind during each elliptical weight loss workout. Doing it properly will help you get more benefits: It is essential to stand in the correct posture, keep your head firmly on your shoulders and your shoulders in front of your hips. To work the upper body, you must actively push and pull on the handles, not just hold on.
Many times, forearm and shoulder fatigue can tempt us to lean on the machine and make a very common mistake. This movement can reduce strengthening and the effects of burning fat with elliptical. In addition, over time, it can tighten the shoulders and back.
It is also important to always check your speed. Going too fast on elliptical routines can be counterproductive and not really engage the muscles.
In other words, speeding, such as bending, deceives your legs and decreases the benefits of strengthening and burning calories. The movement of the feet should be self-propelled and not come from the pedals.
Elliptical: workouts to take to the gym
Below are four training sessions that use various settings of the elliptical machine to lose weight quickly. It is recommended that you incorporate at least one elliptical workout into your weekly weight loss routine, or if you use the elliptical several times during the week, try a couple or more.
Short High Intensity Intervals (30 minutes)
Settings: Select the machine’s short interval program. If there is not one, use the manual mode. Adjust the incline (or ramp) from low to moderate (it will not change for this exercise). Instead, adjust the resistance to the change in intensity.
- After a three-minute warm-up period, follow the machine interval program (usually 30 seconds to two minutes). If done in manual mode, considerably increase the resistance for one or two minutes. Pushing and pulling the handles will help increase the RPM.
- Reduce the intensity and slow down the RPM to reach a rest period of the same length as the intense interval (e.g. one intense minute, one minute rest).
- Repeat the intervals until you reach 27 minutes of total exercise time. Then cool three to five minutes of light exercise.
Hills (45 minutes)
Adjustments: Choose a “Hill” program that gradually increases endurance and incline over a period of two to five minutes and then offers a rest period. Most machines will offer four to six repetitions per hill workout.
- After the warm-up phase (three to five minutes), perform the hills and allow for total time.
- Cool for five minutes.
Long intervals of medium duration (45 minutes)
Perform in manual mode. In addition, the current can be increased by adjusting the ramp and RPM.
After the warm-up (three to five minutes), perform five five minute intervals at an intermediate-high effort level. Use the following parameters:
- Low Ramp, Low Resistance, High RPM
- Medium ramp, low resistance, high RPM (pedal backwards)
- High ramp, low resistance, high RPM
- Medium ramp, low resistance, high RPM
- Low ramp, medium resistance, high RPM (pedal backwards)
Between each interval, it is regained for three minutes at a moderate intensity (medium effort level).
Cool for three to five minutes.
The staircase (60 minutes)
Warm for five minutes, hands-free to oscillate. Then perform three 15-minute intervals. During these intervals, increase the intensity every five minutes by doing the following:
- The first five minutes: low ramp, low resistance (medium effort level)
- Next five minutes: medium ramp, medium resistance (medium-high effort level)
- Last five minutes: high ramp, high resistance (high effort)
- After completing the first 15-minute interval, stride for two minutes, then lower the machine and do 25 squats with body weight only.
- Perform the second interval (with the same structure as above, including strides and squats).
- Carry out the third interval.
- Cool down with five minutes of simple steps, allowing the arms to swing freely.
Suggestions for using the elliptic
- It is important to wear shoes that are suitable for the surface and function of the ellipticals.
- Consult a physician before beginning any weight loss regimen, especially if you have injuries that would make the use of dangerous gym equipment.