Do you want to burn a lot of calories to achieve your weight loss goal? If so, the elliptical exercise machine is one of the best fitness equipment that you can use to help yourself achieve this goal. It is not only a top-class weight-loss training machine, but also an elliptical trainer has many benefits. For example, it is easy to use, with little impact on joints and high efficiency. But sometimes, although you exercise with your elliptical exercise machine, it still doesn't bring you the effect of burning a lot of calories that you want. This is usually because you may not have mastered the correct ways. In the following article, I will tell you five ways to burn more calories with the elliptical exercise machine, hoping to help you.
1. Create a weight loss plan
Before you start using the elliptical exercise machine to burn a lot of calories, you'd better create a weight loss plan according to your actual needs. Having a good plan is essential to achieve your ultimate goal. Once you have a weight loss plan, you will work harder and be more motivated to achieve it. There is a formula to estimate the number of calories burned during 30-minute exercise with the elliptical machine according to their weight: the approximate number of calories burned by a person exercising for 30 minutes on the elliptical exercise machine is their weight (pounds) multiplied by 2.16. You can create a reasonable weight loss plan for yourself according to this formula and the total number of calories you want to burn with the elliptical exercise machine. Only in this way can you burn as many calories as possible on the elliptical exercise machine more effectively.
2. Add interval training
Almost all fitness experts agree that the most effective way to burn more calories with the elliptical cross trainer is to add some interval training. There are two types of interval training: low intensity interval training (LIIT) and high intensity interval training (HIIT). Among them, high intensity interval training may burn more calories than other types of exercise. Compared with exercising on the elliptical exercise machine at a steady pace all the time, research shows that adding high intensity interval training to your elliptical exercise machine workout can make you burn more calories in a short time, and it can also temporarily increase your metabolic rate.
3. Increase inclination or resistance
If you want to make your exercise more challenging and burn more calories with the elliptical exercise machine, you can do this by increasing its inclination or resistance. Increasing the inclination of the elliptical trainer can make your workout on it more difficult and will make your muscles work harder. By increasing the inclination of the elliptical exercise machine, you can activate your hips and hamstrings more deeply and burn more calories effectively. On the other hand, increasing the resistance of the elliptical exercise machine will make you sweat more during exercise, thus burning more calories. What's more, increasing the resistance of the elliptical exercise machine can also improve your exercise, heart rate and oxygen intake, and at the same time strengthen your cardiovascular strength. Although an elliptical exercise machine usually has 8 levels of adjustable resistance, it doesn't mean that the higher the resistance, the better. You should do your best.
4. Focus more on your upper body
When you exercise on the elliptical machine, your lower body can be well exercised because you have to pedal back and forth alternately. But it's easy to ignore your upper body during exercise. Only when you combine lower body exercise with upper body exercise can you burn more calories with the elliptical exercise machine. Therefore, in order to burn more calories with the elliptical exercise machine, you need to focus more on your upper body when you exercise on it. Please stand up straight, pull your shoulders back to tighten your abdominal muscles and then push and pull the handles naturally with the frequency of pedaling instead of just holding them for support.
5. Increasing the length and frequency of exercise
In order to burn more calories with the elliptical exercise machine, your goal should be to gradually increase the length and frequency of exercise. If you are just starting to exercise with the elliptical cross trainer, it may be a good starting point to train for only 10 minutes a day. But in order to burn calories to the maximum, you should gradually extend your exercise time to 30 to 60 minutes. In addition, although you may start to exercise only a few times a week on the elliptical exercise machine, you should gradually increase the number of exercises to at least 5 times a week in order to get the best results and burn more calories.
I believe that you can know what ways can help you burn more calories with the elliptical trainer after reading this article. Please remember them and use them in your next exercise.
