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, so you lose more weight faster.
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 ramp up the fat-burning effects of your exercise.
Here are 9 tips to burn maximum amount of 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 only 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 the added workload may actually prevent you from exercising at maximum capacity.
2. Change motion
Try going in reverse now and then, and occasionally speed up or slow down your pace. For maximum variety and calorie burn, vary the length of your stride throughout your workouts.
3. Change up the pace too
Research suggests that high-intensity interval training (HIIT) can burn fat better 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 raise your metabolic rate so you can burn more calories during exercise and while you are at rest. ACE also says that doing HIIT on an elliptical can increase your excess post-exercise oxygen consumption, or EPOC, which means that your body continues to burn more calories and burn them longer 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. Increasing your heart rate also causes your body to tap into fat stores for use as energy, rather than using sugars and carbohydrates from your last meal.
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. Take your arms out of the equation now and then by resting them on the handlebars – this will shift your weight onto your lower body and push your legs harder and faster to maximize calorie burn.
7. Utilize the handlebars to work upper body
Get your arms into the action to burn maximum calories. 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.