9 Tips To Burn Maximum Calories on Your Elliptical
When it comes right down to it, the only way to lose weight is to burn more calories than you consume. A pound of fat equals about 3,500 calories, according to Mayo Clinic. This means you would need to burn 500 to 1,000 calories more than you eat each day to lose one to two pounds each week. Merely using an elliptical or other exercise equipment can help you burn calories; using an elliptical wisely can help you maximize the number of calories you burn in a single workout.
The typical 155-pound person burns about 335 calories while riding an elliptical for 30 minutes, according to Harvard Medical School. This means that riding an elliptical for a half an hour does not burn as many calories as a 30-minute run or vigorous swim. Fortunately, you can maximize the number of calories you burn on your elliptical to get the most out of your effort.
9 Easy Ways to Burn More Calories on Your Elliptical
1. Increase the incline/resistance
Increasing the incline or resistance of your elliptical makes your muscles work harder. Muscles use calories as fuel, so the harder your muscles work, the more calories you burn. Increasing the incline is like riding up a steeper hill, which causes your muscles to work significantly harder than riding up a moderate incline. Changing the incline also targets different muscle groups to give you a whole-body workout.
Increasing the resistance makes it less likely that you are using momentum to glide your way through the workout. Your body burns calories when you engage in intentional movements. Ratcheting up the resistance keeps your muscles in calorie burning mode. Avoid adding too much resistance, as excessive workload may actually prevent you from exercising at your capacity.
2. Change motion
Try going in reverse now and then, and occasionally speed up or slow down your pace. For maximum variety, vary the length of your stride throughout your workouts.
3. Change up the pace too
Research suggests that high-intensity interval training (HIIT) may burn more calories than other types of exercise. HIIT involves short bursts of intense physical activity followed by brief periods of rest or gentle activity. The American Council on Exercise (ACE) says that HIIT on an elliptical can even temporarily raise your metabolic rate so you can burn more calories during exercise and, for a short period, while you are at rest. ACE also says that doing HIIT on an elliptical may increase your excess post-exercise oxygen consumption, or EPOC, which means that your body may burn more calories, even for a short period after you have stopped exercising.
4. Get your heart rate up
Your heart rate is a good indicator of the intensity and calorie-burning potential of your exercise – the harder you exercise, the faster your heart rate and the more calories you burn.
Your fat-burning heart rate is about 70 percent of your maximum heart rate, according to Healthline. Your maximum heart rate is how fast your heart should be beating when you exercise. You can calculate your maximum heart rate by subtracting your age from 220. If you are 35, for example, your maximum heart rate would be 185 and your fat-burning heart rate would be about 130 beats per minute.
5. Follow a workout program
Following a workout program can help you stay on track. iFit provides unlimited workout classes that help optimize the effects of your elliptical workout in the comfort of your own home. Using iFit workout programs pushes you further by helping you set and surpass your calorie-burning goals.
6. Put your legs into it
Your muscles burn calories as you move. Larger muscles, like those in your legs, can burn more calories. By taking your arms out of the equation and resting them on the handlebars, it will shift your weight onto your lower body – forcing your legs to work harder. In turn, this may increase the calorie burn.
7. Utilize the handlebars to work upper body
Get your arms into the action to burn maximum calories, giving you more of a full-body workout. The more muscle groups you can involve with the workout, the more calories you can burn.
8. Listen to upbeat music
Opt for lively music rather than exercising in silence, while reading a book, when listening to talk radio or while watching television. Reading or listening to the TV or radio can divert your attention away from your exercise routine and even slow down the pace of your workout. You do not have to give up your programs or books completely – just make sure you are not moving at a snail’s pace unwittingly because you are absorbed in a story or discussion.
9. Use the advanced tools and technologies available to you
Your elliptical contains an incredible number of tools and technologies that help you burn the most calories possible from your exercise equipment. Be sure to enter your personal information into your elliptical to get an accurate reading of your workout.
Incorporate these tips into your daily elliptical workout to burn more calories in a single session. Maximizing the number of calories your body burns can help you meet your weight goals quickly without reducing your food intake or having to work out longer.
DISCLAIMER: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. ProForm assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.