One of the most popular machines in any gym is an elliptical machine. Elliptical machines are preferred by many people over treadmills because the motion required to use an elliptical is much more fluid than running and it expels less impact on someone’s knees, hips, or joints. While many people may consider using an elliptical machine to be quite monotonous and boring, there are actually quite a few exercise programs which can be completed to help you lose weight fast.
1. Cardio Strengthening Workout
In this workout, the user should place the resistance at a manageable level and the angle at a neutral height. The user should then attempt to stay on the elliptical machine at a consistent level for 30 to 45 minutes. While exercising, the user should ensure that their heart rate stay in a cardiovascular strengthening range for at least 25 minutes. If your heart rate exceeds or falls below that level, you should adjust the resistance. Keeping your heart rate high will strengthen your heart and will also burn calories
2. Resistance Interval Training Workout
In this workout, you will need to constantly alter resistance levels between high resistance and low resistance. On most elliptical machines the high resistance level should be at least twice that of the low resistance. Each interval should consist of 90 second of low resistance followed by 30 seconds of high resistance. This exercise will keep your metabolism working throughout the day.
3. Speed Interval Training Workout
In this workout, you will want to alter between high speeds movements and low speeds movements. Most elliptical machines will have some sort of speed or RPM display on the dashboard. You should set a goal for both high speed and low speed, and follow the same 90 second / 30 second interval pattern as the resistance interval training workout.
4. Pyramid workout
In this elliptical machine workout you will start your exercise at low resistance level. After 2 minutes, you will increase your resistance by one to two levels and then continue to increase your resistance every 2 minutes until you reach a point where you can no longer operate the elliptical. Then you will decrease the resistance every minute until you reach your original level. This will increase your muscle strength as well allow for a proper stretch. This is similar to interval training, and will keep your body burning calories throughout the day.
5. Muscle Building Workout
In this workout, you will keep the resistance at a very high level, but you will adjust the angle every few minutes. This exercise will emphasize muscle building and toning on various muscles throughout your legs. Having excess muscle in your legs will help you burn fat throughout the day.
Photo via Abdullah AL-Naser
