How to Burn Fat on an Elliptical Bike?
If you typically have to stand in line for hours to use the elliptical machine at your gym, you are not alone. The elliptical trainer at the wellness centers is one of the most sought after exercise devices. For home exercise equipment, it is also a top choice.
The elliptical piece of equipment at the workout may well be the most common – and misused. Although the number of calories you burn in any particular elliptical exercise depends on the height of the bridge, the degree of resistance, and the pace of the move, you will generally burn between 270 to 400 calories within 30 minutes. And because your feet never leave the pedals, the elliptical, unlike a treadmill, provides a low-impact workout that is friendly to your joints and back.
photo courtesy Streetstrider
Yet if you aim to get your pulse rate up, work up a sweat and hold away extra pounds because all you do is a regular 20- to 30-minute exercise, you ‘re losing out on the power of the system.
Strengthen your stamina:
Aerobic activity, also named aerobic workout, is a vital component of a regular fitness regimen. When you are doing aerobic exercise, your heart and lungs need to work harder to supply more blood and oxygen to your muscles.
The elliptical trainer helps you have a healthy cardio exercise that will make the back, lungs and muscles healthier. It will, in effect, help develop your fitness and strength.
Fast ways to use the elliptical to burn more calories:
Increase resistance:
Increasing your elliptical incline or resistance is helping your muscles function harder. The more calories you eat, the more the muscles work, the more calories you use as food. Increasing the slope is like walking a steeper cliff, which helps the muscles work much more than walking a modest slope. Changing the incline often activates different classes of muscles to give you a whole-body exercise.
Increasing the resistance means you are less likely to use momentum to glide your way through the workout. When you engage in intentional movements, your body burns calories. Installing the resistance will keep your muscles in calorie-burning mode.
Heart rate:
The pulse rate is a strong predictor of the exercise ‘s speed and calorie-burning ability-the more you are running, the higher the heart rate and the more calories you consume.
According to Healthline, the fat-burning heart rate is about 70 percent of the normal heart rate. Your normal heart rhythm, when you work out, is how hard the heart is pound. Through subtracting your age from 220, you can measure the heart rhythm at best.
Combined with a balanced lifestyle and strength-training sessions, elliptical bike will help you meet the targets of weight reduction. You should be in a caloric deficit of 3,500 to lose one pound of weight, indicating you are eating more calories than you are consuming. But it would help if you started having minor effects within a week based on certain conditions, and further big improvements within a month.
Exercise at high intervals:
Research shows that exercising at high-intensity intervals (HIIT) will consume more calories than certain forms of exercise. HIIT involves brief bursts of vigorous physical exercise accompanied by quick recovery times or soft movement. According to the American Council on Exercise (ACE), HIIT on an elliptical will also briefly boost the metabolic rate so that you can eat more calories during training, even for a brief time when you’re at rest.
Use your legs:
The muscles are eating calories when you walk around. Larger muscles can consume more calories, just like those in your legs. This would move your weight onto your lower body by pulling your arms out of the equation and placing them on the handlebars – causing your muscles to operate harder. It can in effect, boost calorie consumption.
To work out the entire body, use the handles:
Among cardio machines, the elliptical is distinguished by its full-body advantages: you engage multiple muscle groups when using its handles and pedals simultaneously. Most of your body gets involved, from your quads to your back and core. Since reducing belly fat is about consuming calories, it’s nice to be consciously using nutrition to get all those parts of the body.
However, many elliptical owners don’t use the handles vigorously, leaving their hands to control all the motion. It’s better to target the heart and move and pull on the handles and get the entire body engaged. Experts advocate performing more than just exercise, when it comes to reducing abdominal fat. Although physical fitness is important, strength training is just another element of weight reduction and holding off. Whether you can mix elliptical workouts with regular weightlifting, otherwise you should be on course to achieve optimum performance.
Incorporate these ideas into your routine elliptical exercise in a single session to consume more calories. Maximizing the amount of calories your body absorbs will help you quickly meet your weight targets without restricting your caloric consumption or needing to work out any longer.
Author: Jacob Maslow
