How long can I lose weight by practicing on the elliptical machine? Practice the elliptical machine for 30-60 minutes every day, and you can see the weight loss effect in about one month.
If you want to lose weight through elliptical exercise, you need to ensure that each exercise can reach about 30-60 minutes, so that you can burn calories and fat better. The elliptical machine can consume 292 calories by exercising for 30 minutes in a steady state. Therefore, if you want to lose weight by practicing elliptical machine and exercise 3-5 times a week, you need to keep exercising at least 1 month to see the obvious slimming effect.
What is the reason why elliptical machines don't lose weight for an hour every day? 1, and the resistance is set to zero.
Personal fitness trainer R from Chelsea Pier in new york? Bynn Europe said that when the resistance is zero, the pedaling speed is very fast, but it has little effect on fitness. Make sure that every time you step on the elliptical machine, you need enough force to resist the set resistance. Then, continue pedaling on the elliptical machine at a moderate speed until you are exhausted. When you leave the elliptical machine, if you think you can walk for another five minutes, you will fail, she added.
Step 2 bend over to exercise
Jennifer Caseti, a sports physiologist, said that straight body exercise can stretch your abdomen and exercise your core muscles and upper body muscles. Neal I. Pire, a certified personal fitness trainer, a member of Massachusetts National Physical Fitness Association and president of Inspire Training System Company in New Jersey, suggested that holding the handle and stepping on the elliptical machine with one foot can exercise more muscles and burn more fat. It doesn't matter if you can't find a suitable elliptical machine with a fixed handle. Studies have shown that holding the handle with both hands can also effectively reduce heat consumption.
3. The running direction has not changed.
Orr said that returning to the elliptical machine can not only increase the fun, but also adjust the way the big muscles exert their strength. Take a step forward to exercise thigh muscles, and take a step backward to exercise rear thigh and hip muscles. In order to get the best exercise effect, you can squat slightly when stepping and keep your knees at a 90-degree angle.
4. Grab the pedal with your toes.
One of the most common misunderstandings in the use of elliptical machines is that excessive toe force will lead to numbness in the soles of the feet and shorten the exercise time. Caseti's suggestion is to shift the center of gravity to the heel, so that the large muscles can exert their full strength, which can greatly extend the exercise time.
5, the upper body does not exert force
Caseti said: Suppose you train every day, hold the movable handle with both hands for upper body muscles two days a week, and hold the fixed handle with both hands for the remaining five days. When you coordinate your hands and feet, try interval training, 1 minute hand strength and 4 minutes leg strength alternately until the training is over.
6, improve the slope
Some elliptical machines have uphill function, which is a bit like a treadmill. On the contrary, climbing the slope of the elliptical machine will not increase the difficulty of exercise, but will make it easier for the legs to step on and pull up.
7. Overobsessed with elliptical machines
Go straight to the elliptical machine every time you go to the gym until you leave the gym. Europe says you shouldn't just use one tool. Supplement other strength equipment or aerobic equipment, such as using rowing machines. Ensuring the richness of exercise methods can not only avoid the body from being separated from a single action, but also continuously build more muscles, thus greatly promoting metabolism.
How can elliptical machine reduce fat more effectively? Hold the handrail with both hands.
Never decorate the elliptical machine with handrails when it is moving. Let the arms move with the feet. Hold the handrail lightly with both hands and step forward with your feet in turn. After the hand and foot movements are coordinated, the thrust and tension of both hands can be appropriately increased. This can not only exercise the arm muscles, but also help to burn 10% more calories.
Exercise time is not less than 30 minutes.
It takes more than 20 minutes for the elliptical machine to start burning body fat, so it takes at least 30 minutes to digest more calories.
Keep exercising every day.
Insisting on elliptical exercise every day can better help the body consume calories and continue the effect of burning fat.