No matter what you do, your body burns calories. The amount of calories your body burns at rest with no added exercise is known as the resting metabolic rate.
If you want to lose weight, you need to eat less than the number of calories your body naturally burns, indicated by your resting metabolic rate. If this sounds difficult, it is also possible to burn excess calories through cardiovascular exercise.
The elliptical is a cardiovascular exercise machine with which many calories can be burned in a daily training session.
Calculate your RMR
Weigh yourself to start calculating your resting metabolic rate. Once you get your weight in pounds, multiply your weight by 6.25. For example, if you weigh 150 pounds, you can multiply that number by 6.25. The result is approximately 938.
Measure your height in inches. Once you get your height, multiply it by 12.7. For example, if you are 68 inches tall, multiply 68 by 12.7. The result is about 864.
Add the two numbers obtained together. In this example, 864 + 938 = 1.802.
Multiply your age by 6.76, then add 66 to the total. If 50, you have to multiply 50 by 6.76 to get 338 and add 66 for a total of 404.
Subtracting the result is getting your height and weight formulas from the number obtained from the age formula. Continuing with the example, 1.802-404 = 1.398.
Multiply the total by 1.1. In this example, the total is 1,538. This is the resting metabolic rate – the number of calories the body; in this example, burns at rest. To lose weight, you need to consume fewer calories than this number, or exercise to create a calorie deficit.
Use the machine
Determine how many calories you burn in 30 minutes on an elliptical machine. The number varies according to your weight and age, so use a calorie calculator. For example, a 140-pound person burns 500 calories on an elliptical in just under 40 minutes.
Engage in exercising on the elliptical machine for at least the amount of time shown on the calculator. Many elliptical machines have a timer and a calorie counter. Because different elliptical machines are made using different materials and maintained differently from location to location. You intend to spend more or less time slightly on the machine pointing to the computer.
Engage in interval training to decrease the amount of time it takes to burn 500 calories. If you temporarily move faster or increase the machine’s resistance, you will burn more calories faster.
Always consult your doctor before starting an exercise regimen.