How to Use an Eliptical Machine to Lose Weight

The elliptical trainer is a popular piece of exercise equipment that is found in most gyms and health clubs. You can also purchase an elliptical at a variety of prices at most sporting goods and general retail stores. Although the machine provides a workout similar to the treadmill, it does not stress the ankles, as the feet remain in one spot during exercise. When used for weight loss, the elliptical can be an excellent tool in achieving a slim body and lower numbers on the scale.

Things You'll Need

• Elliptical Trainer

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Instructions

• 1

  Choose a program. Most elliptical trainers offer several preset workout options such as Fat Burn, Maximum Heart Rate, and Weight Loss. You can also opt for a Quick Start in which you would train without a program. Set your age and weight values, as this will assist the machine in estimating the amount of calories you are burning.

• 2

  Enter the amount of time you want to workout. According to Marie Claire, the body does not start burning fat until 15 minutes after cardiovascular exercise has begun. Aim for a 45 to 60 minute workout, or more if you are comfortable.

• 3

  Warm up. Spend five minutes working out at a slow pace with no resistance. At the end of the warm-up, position your hands over the heart rate monitor---usually a metal plate over the elliptical handles---and check your starting heart rate.

• 4

  Increase the resistance and speed. Stay at one speed throughout your workout; however, raise the resistance by 0.5 or 1.0 every five minutes. In addition, you should continue checking your heart rate every few minutes. The American Heart Association suggests that you should be at 50 to 85 percent of your maximum heart rate during a workout.

• 5

  Cool down. Lower your resistance back to the lowest value and reduce your speed. Spend five minutes cooling down and steady your breathing before stepping off the elliptical. Record the amount of calories the machine suggests you burned.