Elliptical for Weight Loss: Is the Elliptical Good for Weight Loss?

Elliptical for Weight Loss: Is the Elliptical Good for Weight Loss?

As a personal trainer, my clients often ask me about the impact of different exercises on weight loss.

Today we are examining the question is the elliptical good for weight loss?

If you use an elliptical machine for exercise, you can indeed burn more calories compared to some other cardio machines like the stationary bike. This can help you lose body fat faster by helping to create a calorie deficit.

Using an elliptical machine gives you a low impact but effective cardio workout. It helps improve your overall fitness by boosting stamina and making your upper and lower body stronger.

Without further ado lets take a look at the health benefits of the elliptical and how it can potentially help with weight loss.

Elliptical Machine Benefits

If you’ve ever had to wait to use the elliptical machine at the gym during busy times, don’t worry—it happens to many people. The elliptical machine is often one of the most in demand cardio machines at gyms and fitness centres.

It’s also a popular choice for home workouts.

But why is this low-impact machine so well-liked? Take a look at these 10 advantages to see why the elliptical is so popular.

1. Boosts Your Stamina and Cardio Capacity

Engaging in aerobic exercise, or cardio, is important for a well-rounded fitness routine.

The elliptical machine offers an effective aerobic workout, requiring your heart and lungs to work harder to supply your muscles with blood and oxygen.

This strengthens your heart, lungs, and muscles, contributing to improved stamina and endurance.

On the elliptical, you can perform both high-intensity interval training and steady-state cardio workouts.

2. Burns a Lot of Calories: Elliptical Machine for Weight Loss

If you’re aiming to torch calories quickly, the elliptical is one of your go-to machines.

In just 30 minutes, depending on your weight, it can burn approximately 270–400 calories.

This calorie burn, coupled with a balanced diet, aids in weight loss.

To enhance calorie burn, consider intensifying your elliptical workouts.

3. Puts Less Stress on Your Joints

The elliptical machine emerged as a relief for runners with joint issues.

Unlike high-impact exercises such as running, the elliptical provides a low-impact cardio workout.

A 2014 study revealed that elliptical workouts are significantly gentler on the joints compared to activities like running and jogging.

This makes it an ideal choice for those who want to minimise wear and tear on their joints while maintaining cardiovascular fitness.

4. Serves as Both an Upper and Lower Body Workout

Equipped with handles, the elliptical stands out as one of the few cardio machines that engage both the upper and lower body.

To maximise the upper body benefits, ensure even distribution of weight and resistance.

By syncing arm and leg movements, you can target muscles in the glutes, hamstrings, quads, chest, back, biceps, triceps, and core.

5. Burns Body Fat: Elliptical Machine for Fat Loss

With its higher calorie burn compared to some other cardio machines, the elliptical can aid in quicker body fat loss.

This effect is particularly pronounced when incorporating interval workouts.

Research suggests that high-intensity interval training on the elliptical achieves more in a shorter time.

Try adding intervals to your routine, such as 30 seconds of high-intensity work followed by 15 seconds of recovery, to maximise fat-burning potential.

Keep those legs moving even during recovery for optimal results.

6. Tones Specific Leg Muscles

Adjusting the resistance and incline of the elliptical’s foot pedals allows you to target various muscles in your lower body.

Changing the incline focuses on the backside, working on muscles like the quads, glutes, hamstrings, and calves. Lowering the foot pedals can make your quads work harder.

Additionally, the reverse pedal movement lets you switch your stride direction, emphasising the hamstrings and glutes.

7. Enhances Your Balance

Engaging in weight-bearing exercise on the elliptical not only strengthens bones but also improves balance.

Stand upright, release the handles, and target core muscles to work on your balance.

Ensure manageable resistance and incline levels for a safe elliptical workout without using the handles.

8. Maintains Fitness After Injury

For those recovering from injuries, the elliptical provides a low-impact exercise option, putting less stress on joints than high-impact activities like running or jumping.

It aids in regaining range of motion, strengthens muscles and joints, and reduces stress on the injured area.

9. Offers a Variety of Options

Elliptical machines typically feature pre-programmed exercise routines mimicking hill climbing, interval training, and other customisable options.

These variations help you tailor your workout to your preferences and fitness goals.

10. User-Friendly Operation

The elliptical is easy to use, making it a great choice for beginners.

While it has a straightforward learning curve, seeking guidance from a personal trainer, especially if you’re new to the machine, can be beneficial.

A trainer can provide tips on correct usage and recommend workouts aligned with your fitness goals.

Starting with just the foot pedals and gradually incorporating handles as you become accustomed to the machine is a good approach.

Elliptical vs. Running: Which is Better?

Looking for an alternative to running?

The elliptical is a fantastic choice. It’s gentle on your joints, and you can customise the incline and resistance to simulate a running workout.

However, dedicated runners argue that it doesn’t quite match the experience of a traditional run.

Running challenges your lower body muscles more, requiring greater force to navigate uneven terrain.

The arm movements in running engage upper body muscles like biceps, triceps, chest, and upper back more intensely than the elliptical.

While ellipticals have handlebars for resistance, they don’t replicate continuous running arm movements, and the machine does some work for you.

Running also provides a better core workout as it demands core engagement, making it a superior option for core fitness.

A compromise could be integrating the elliptical into your running routine, replacing a run day with a 30–45-minute elliptical workout focusing on intervals and heart rate training.

Elliptical vs. Cycling: Which is Better?

Both cycling and elliptical workouts are low-impact cardiovascular activities, gentler on the joints than running or high-intensity exercises.

In both activities, your feet remain in contact with pedals throughout, ensuring joint-friendly workouts.

Upright or recumbent biking allows you to regulate resistance for a cardiovascular workout akin to the elliptical.

Comparing outdoor cycling with the elliptical presents challenges due to factors like hills, uneven terrain, trails, and traffic.

Outdoor cycling, with its varied conditions, often results in interval-based workouts, contrasting with the consistent, moderate intensity of the elliptical.

Cycling offers functional movements, mimicking regular activities.

Additionally, self-reported data suggests that opting for cycling over motorised transportation may help prevent weight gain over time, adding to its appeal.

Determining Your Elliptical Time

The duration you spend on the elliptical hinges on your fitness goals.

Generally, target a minimum of 150 minutes of cardiovascular exercise per week, with an upper limit of 300 minutes.

Achieving the 150-minute goal can be as simple as engaging in 30 minutes of moderate-intensity exercise five days a week.

If time is tight, consider elevating the intensity and opting for a 20-minute session instead.

Higher intensity workouts efficiently enhance cardiovascular health and increase calorie burn.

Elliptical and Belly Fat: What You Need to Know

Elliptical machines are crafted for cardiovascular workouts, promoting increased heart rate, calorie burn, and potential body fat loss.

While aerobic exercise contributes to weight loss, it isn’t a miraculous solution for belly fat.

Combining elliptical exercise with a low-calorie, high-protein diet within a comprehensive weight loss program can target both subcutaneous and intra-abdominal fat, according to research.

Pros and Cons of Elliptical Use

Despite the advantages of elliptical use, there are considerations to keep in mind.

The elliptical’s motion differs slightly from running or walking, activating leg and core muscles differently.

This variance in muscle activation might lead to injury if the body doesn’t adapt to the new firing patterns.

Maintaining proper leg alignment is crucial, as improper tracking may cause discomfort, especially since the foot remains fixed on the elliptical.

Additionally, due to its lower impact compared to running or walking, the elliptical may yield fewer gains in leg strength.

The lower impact might also result in less improvement in bone density compared to higher-impact activities like running or weightlifting.

Is the Elliptical Good for Weight Loss?: Summary

Adding the elliptical machine to your exercise routine can be really helpful in making your heart, lungs, and muscles stronger. It not only boosts your stamina and improves your balance but also burns a lot of calories.

If you have issues with your joints or are recovering from an injury, the elliptical is a fantastic choice. It’s gentle on your body while still helping you maintain or build your fitness.

However, it’s good to know that while the elliptical is excellent for many fitness levels, if you’re specifically aiming to strengthen your legs and increase bone density, you might want to mix in other exercises.

No single workout can achieve every fitness goal.

Remember, reaching and maintaining your preferred weight involves consistently balancing the calories you consume with the ones you burn in the long run (calories in versus calories out).

Nevertheless, the elliptical machine is a wonderful option for almost everyone, and its benefits are greater than any drawbacks it may have.

Thanks for checking out is the elliptical good for weight loss?

Keep pushing.

Speak soon.

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Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.