![]() Just ensure that the resistance and incline are set at manageable levels so you can use the elliptical machine safely without using the handles. If you stand up straight and let go of the elliptical handles, you can target your core muscles and work on your balance. Weight-bearing exercise can not only help strengthen your bones but also improve your balance. Plus, since the foot pedals also move in reverse, you can change the direction of your stride and focus more on your hamstrings and glutes. If you adjust the foot pedals lower, you may feel your quads working harder. ![]() By doing this, you can target different muscles in your lower body, including your quads, glutes, hamstrings, and calves.īy increasing the incline, you may feel the backside of your lower body more. You can change both the resistance and incline of the foot pedals on an elliptical. Continue to move the pedals, albeit at a slower pace. One study found that while both high and medium intensity workouts helped with fat loss, high intensity intervals allowed you to accomplish more in a shorter amount of time ( 3).Ĭonsider adding interval training to your elliptical workouts with a 2-to-1 ratio, e.g., 30 seconds of high intensity work followed by 15 seconds of recovery, or 60 seconds of high intensity work followed by 30 seconds of recovery.ĭo not stop moving your legs during the recovery periods. To maximize fat burning, try to focus on the intensity and duration of your workouts. This is especially true if you focus on interval work. Given that the calorie burn associated with an elliptical is higher than that of some other cardio machines like the stationary bike, it can help you lose body fat in a shorter amount of time. When done correctly, the elliptical can target your glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles. In other words, pump your arms just as fast as you’re moving your legs. The key to maximizing its upper body benefits is to distribute your weight and resistance evenly. Serves as both an upper and lower body workoutĪn elliptical machine with handles is one of the few cardio machines that can provide you with both an upper and lower body workout. In other words, with an elliptical, you can continue training without the wear and tear that comes with high impact exercise. Since your feet never lift off of the pedals with an elliptical, this machine offers a low impact cardio workout.Ī 2014 study showed that an elliptical workout is significantly less weight-bearing than other cardio exercises like running, jogging, and similar workouts ( 2). Your knees, ankles, hips, and other joints can take a beating when running or doing other high impact cardio exercises. When the elliptical hit the cardio machine scene back in the 1990s, runners with achy joints and overuse injuries rejoiced at the thought of being able to train their cardiovascular system while relieving some of the pressure on their joints. To boost your calorie burn, consider increasing the intensity of your elliptical workouts. The lower end of the range represents a person weighing 125 pounds (56.7 kg) while the higher end is for someone weighing 185 pounds (83.9 kg).īurning more calories than you consume can help you lose weight. If you’re looking for a way to crush your calorie burn in a short amount of time, jump on the elliptical.ĭepending on how much you weigh, this cardio machine can burn about 270–400 calories in 30 minutes ( 1). On an elliptical machine, you can perform both high intensity interval training and steady-state cardio workouts. This, in turn, can help build your stamina and endurance. The elliptical machine allows you to get a good aerobic workout, which can strengthen your heart, lungs, and muscles. ![]() When you do aerobic exercise, your heart and lungs need to work harder to provide your muscles with more blood and oxygen. Boosts your stamina and cardio capacityĪerobic exercise, also known as cardio, is a key part of a balanced exercise routine.
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