Elliptical how long to exercise

This can be achieved through one hour on an elliptical or cross-trainer five days a week. Weight loss via elliptical workouts is not only possible, it's probable. By burning an additional to 1, calories every day, you can expect to lose 1 to 2 pounds per week. The key is to burn hundreds of calories through exercise and shave off even more calories through reduced food intake. To maximize weight loss on an elliptical or cross-trainer, consider doing high-intensity interval training HIIT workouts.

HIIT may be preferable over steady-state cardio for people whose main goal is weight loss. According to the American Council on Exercise , HIIT is a time-effective form of cardio that can help you burn more calories in a shorter period of time. The question remains: Is the elliptical or treadmill better for weight loss?

According to Harvard Health Publishing , both forms of cardio burn hundreds of calories per session. The number of calories depends on your body weight and intensity. Pedaling on an elliptical trainer generally burns more calories than running at 5 mph 12 minutes per mile , but running at faster speeds will burn more calories. This is an approximation, so the amount of calories you burn on the elliptical will depend on your pace. In attempts to settle the elliptical vs. It is lower impact, engages the upper body and can be performed in reverse to work different muscle groups.

How to Tone the Arms With an Elliptical. Share on Facebook. Calories Burned on Elliptical The American Council on Exercise estimates that you burn 8 to 9 calories a minute using an elliptical. Benefits of Short Workouts Many women spend hours exercising on cardio equipment hoping to lose excess weight, but a recent study actually found that when it comes to exercise, less is more. How Often to Exercise The American College of Sports Medicine recommends that adults participate in at least minutes of moderate-intensity exercise every week, or 30 minutes of exercise five days a week to prevent weight gain and lower the risk of chronic health issues.

Elliptical Tips As with any exercise, always begin with a five-minute warm-up to slowly increase your heart rate. Going too hard not only makes you sore and miserable, but it also puts your body at risk for injury. Your body needs time to build endurance and strength, which is why it's always best to ease into exercise.

Low-impact cardio exercise is often recommended to reduce health risks and maintain physical conditioning. But every situation is different. Talk to your doctor before trying this workout if you have any illnesses, injuries, or medical conditions, or you're on medication that may affect your heart rate or workouts.

The first time you try the elliptical trainer, you'll likely feel it the most in your lower body, especially the quads the muscles in the front of your thighs. It's normal to feel a burn as your muscles work. You may need to start with a shorter workout, 10 or so minutes, and work your way up to longer workouts as you build more endurance. Back off if you feel too breathless or your muscles feel weak or fatigued.

You should feel like you're exercising, but you should also be able to talk in full sentences. Make sure to monitor your intensity. The easiest way is to go by your rating of perceived exertion RPE , a 1-to scale of how hard you're working.

For this workout, you'll stay between a level 4, which is an easy warm-up pace, and level 6, which is just out of your comfort zone. Make adjustments throughout the workout to stay at a moderate intensity. Total Workout Time: 20 Minutes. To begin adding onto the minute beginner workout, start with adding another three minutes of easier ramps at level 5 and then increasing them for two minutes before doing the five-minute cool-down. You can stay at that level for a week and then add another segment of three minutes of easier work and two minutes harder work.

When you turn to elliptical workouts for weight loss, it's important to remember that you have to burn more calories than you consume in a day in order to actually shed pounds. A lot of people fall into the trap of thinking,"I worked out today, so I earned that cupcake. Be mindful of what you consume — that one decadent snack could negate all of your hard work.

According to the U. Department of Agriculture , a healthy weight loss program consists of a realistic weight loss goal, a reduced-calorie, nutritionally balanced eating plan and regular physical activity — like working out on an elliptical.

It's important to remember that portions count and even a small amount of weight loss can lead to big health benefits. Before you start a weight loss plan, talk to your doctor about a method that's right for you. Calorie intake and nutritional choices vary for each individual, but committing to change — and sharing your goals with a medical professional — is a solid first step to weight loss.

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