Elliptical machines simulate jogging while reducing joint impact. They can help you burn calories effectively while providing an overall body workout.
The length of time you should spend on the elliptical machine is determined by your overall objectives. In general, you should aim for 150 minutes of cardiovascular activity per week, with 300 minutes being the top limit.
And to see your desired results, you need to be consistent in working out, have a healthy diet, and use other workout machines. Let us dive in deeper to know more.
How Often Should You Do Elliptical Training in a Week?
If you have ever tried using an elliptical, you may already be quite familiar with the soreness it can provide after every workout – and that is just okay. The most important thing to remember is in case that you are still sore the next day, you should not use the elliptical again to allow your muscles to relax.
This is crucial because:
- Your metabolism is always accelerating hence excessive exercise raises cortisol levels, which affects your metabolic rate. Slowing your metabolism can lead to weight gain as well as a variety of endocrine concerns such as diabetes and thyroid troubles.
- You want to avoid getting injured. When you push your inflamed muscles to work more than they can handle, they may tend to rupture.
Therefore, experts recommend just utilising the elliptical at least 3-4 times a week. Take a one-day break in between workouts and listen to your body.
But if your fitness level permits you to exercise for short periods at a low intensity, you can use the elliptical every day or even multiple times per day.
However, you should keep in mind that there are some disadvantages when using the elliptical every day. Here are some:
Using the elliptical may lead to a fitness plateau
If you have been working out for quite some time, and it feels like there are no changes, you may be experiencing a “fitness plateau”. This happens when your workout doesn’t challenge your body anymore and it is already used to doing the same exercise every day. Hence, it may be time to up the ante and change your workout routine.
It might give the effects of overtraining
Although using an elliptical machine every day may provide some significant health benefits, you should be aware that daily training does not always imply superior outcomes. If you use the elliptical every day, you risk overtraining your body which may also result in injury.
According to studies, elliptical training without a break day once a week or so can lead to burnout and difficulty sleeping at night, both of which are indicators of overtraining.
Can You Use the Elliptical Machine Every Day?
It may not be a good idea to use the elliptical machine every day especially if you are overstressing your muscles and joints. However, using the elliptical daily is okay if you:
- Use your elliptical for short periods for warming up or cooling down
- Are doing light speed and light resistance training to avoid getting your muscles sore
How Long on Elliptical to See Results – Goal Dependent
When doing elliptical training, it will all depend on the level of your fitness and the goal you want to achieve.
It also varies for every person because each has its own unique weight-loss and muscle-building goals. To see the results, you have to be consistent with your workout and incorporate other workout machines, including a healthy diet and lifestyle.
A 30-Minute Exercise Per Day
Exercising on an elliptical machine for 30 minutes a day will help you lose weight and gain muscle steadily. At this rate, you’ll have to wait several months before seeing any significant improvements.
Over the month, you will burn an additional 4500 calories using this program. If all other variables remain constant, you should lose about 1kg over the month.
An Hour of Exercise Per Day
You may feel that you are losing weight after completing an hour of elliptical machine exercise per day. For a month, you will burn an additional 9000 calories using this program. And if all other variables remain constant, you should be able to lose 2-3 kg in a month.
A Month of Exercise Per Day
Clothes may start to fit better after a month of elliptical machine exercise. By this time, you should have lost 0.5-1kg of muscle and dropped 0.5-2kg of fat (depending on the resistance levels that you used). Your overall appearance and outcomes will be determined by your body type, weight, and body composition, as well as the fitness regimen you select.
Increase in stamina
30-Minute Exercise a day for 2 months
In just two months, using an elliptical has been found to create substantial improvements. According to research, 30 minutes of exercise per day for 60 days says that improved fitness and cardiovascular health were experienced by those using the elliptical.
Additionally, ellipticals allow you to have a good aerobic workout that can help strengthen your heart, lungs, and muscles which in turn build your endurance and stamina.
Improve Core Muscles
To help improve your core muscles and strength, you need to increase your resistance on the elliptical machine. The more resistance you have, the more likely you are to gain muscle and strength. Start with extended steady-state cardio at a low resistance level, that ranges from 4-10, and progressively raising the resistance over time is recommended.
Interval training (30 seconds at resistance 10-20, then 1 minute at resistance level 2-3) is another strategy to raise your heart rate while also allowing you to work out at higher resistance levels.
How To Maximise Elliptical Workouts
To achieve the best results, you may use other resistance training such as the following:
HIIT or high-intensity interval training can help you burn calories by increasing your heart rate while allowing you to recuperate so you can continue working out in the long run.
You can start with a minute steady state at 2-3-4 for a HIIT workout on the elliptical. Then, for 20 seconds, switch to a level 8-9+ then return to the 2-3-4 level for one additional minute. Repeat the whole process.
Low-intensity interval training, or LIIT, is another type of elliptical workout that you can use to get the best results for your body. LIIT is kinder to the body and may be done for longer periods than HIIT.
It is less exhausting than steady-state cardio, but it still raises your heart rate. You can start your LIIT workout on the elliptical with a continuous state of 2-3 minutes at levels 1-2-3. Then, for 90 seconds, go to a level 5-6 and go back to the 1-2-3 level for an additional 2-3 minutes. Repeat the whole process.
When using your elliptical, the ideal method to accomplish an endurance training workout is to select a level that won’t overwork you. Don’t try to complete a 45-minute or 60-minute endurance training program at a level 10+ all at once unless you are already at this training level.
Endurance is defined as the ability to maintain a constant pace for an extended amount of time. These should be low-intensity, steady-state cardio workouts.
If this is the first time you are doing elliptical workouts, you can start with a level 1. But if you’re more experienced, you can go ahead and start with a level 4-5. It should be comfortable and gentle, just like you are jogging but not sprinting.
With constant elliptical use, effects can take anywhere from one to six months to appear and be felt. Diet, workout intensity, and other machines employed in your fitness program are all important to achieve the goals that you want.
The majority of the outcomes will appear gradually over time and with small body modifications. Be sure to assess your body first and plan the workout routine you will constantly perform. Don’t forget to take note of your progress so that you can make the necessary adjustments as you progress with your fitness levels.
Elliptical machines are used to improve cardiovascular and aerobic fitness. Many people use this machine to raise their heart rate, burn calories, and lose weight.
While an elliptical cross trainer can help you lose weight, it isn’t a miracle cure for belly fat. Combining exercise with a low-calorie, high-protein diet as part of your workout routine can help reduce and burn belly fat.
The elliptical machine serves as both an upper and lower body workout. When done properly, it can target your glutes, hamstrings, quads, chest, back, triceps, biceps, and even your core muscles. You can find out more in this article.