Find out how many calories you can burn on the cross trainer, how intensively, and how often you should train to get to your dream figure as quickly as possible.
In spring, it becomes evident that feasting in the winter has left its mark: bacon pads everywhere. There is no moaning or complaining.
Fortunately, the elliptical cross trainer is one of the most effective ways to make hip gold disappear.
The cross trainer in the gym is one of the devices used most for burning fat.
The exercise tool moves a lot of different muscle groups in the upper and lower legs, arms, and especially the hips.
Training with the elliptical cross trainer also requires good circulation, especially for the heart and lungs, which achieve top performance during exercise.
And it is precisely the combination of stress on the muscles and the circulatory system that ensures that fat is burned.
That is why the elliptical cross trainer is ideal for losing weight.
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Which factors are decisive for fast weight loss?
However, some details need to be considered if progress is to be quick and visible. The proper technique is one of the most critical factors for success.
It also makes the intensity of training an essential factor in ensuring that the exercises are helpful.
Every athlete has his or her own story and different goals, so the training program should be at the forefront of the workout.
The exercise program must, therefore, be designed according to personal needs.
The cross trainer is used not only in the studio but also in the home environment. By the way, in English, “cross” means “over the cross.”
And so the movement you perform on the device is the opposite, with arms and legs.
Why is the elliptical cross trainer ideal for losing weight?
This training device is particularly well-suited for endurance. The circulation is challenged; the heart has to work mightily.
Like every other muscle, the heart is strengthened by regular training. The lungs have to absorb more oxygen and are, therefore, exposed to a higher load.
Because the muscles of the arms and legs are also trained, the organism consumes a lot of energy in a relatively short time.
And high energy consumption means burning fat. That is why the elliptical cross trainer is particularly suitable for losing weight.
Moving on to an elliptical machine is similar to jogging. The stress on the joints is much lower here.
A conventional leg trainer, in turn, primarily trains the legs, arms, and back when they are not under strain.
The elliptical cross trainer, however, demands about 85 percent of the entire muscle group—another advantage if you want to lose weight.
How high is the calorie consumption with the cross trainer?
Like a jogger, an athlete consumes about 700 kcal per hour during cross-training. Considering that one kilogram of body fat equals 7,000 kcal, it is easy to see how well the cross-trainer works for weight loss.
The training plan should always be designed individually. Everyone has different requirements.
One is well-trained, and the other has little to do with the sport so far and should now start training gently.
If problems with the circulatory system are known, it is better to know the personal maximum heart rate or to see a doctor with the correct specifications.
However, it is possible to increase the dose and the training so that success is possible and you lose weight sustainably.
The maximum pulse rate
The intensity and duration of the training should be tailored to your needs. The recommendations of the American Heart Association apply.
According to the heart specialists’ advice, optimal training is carried out at a heart rate of 50 to 75 per cent of the maximum permissible pulse.
In order to make sure that these conditions are always met, the training devices have a pulse display built into the cockpit. It would help if you also used this. You can also use a standard measuring device if your device does not have a display like this.
A pulse oximeter is very helpful because it constantly checks the heart rate on the index finger. Such measuring devices with battery operation are available for a few euros.
The maximum frequency at which the heart should beat is 220 heartbeats per minute, minus your age. A 60-year-old only trains up to a pulse rate of 160.
But with the recommendations of the American Heart Association already mentioned, this means: Using only 75 per cent of the maximum value during continuous exercise, 120 beats per minute (BPM) remain on the cross trainer for training.
Beginners are guided by the recommended 50 per cent. And those who already take cardiac medication can have bad experiences when they start training. Exercise has been shown to improve blood pressure and pulse.
Doctors do not recommend cardio training for cardiac diseases for nothing. The combination of sport and medication can lead to a much lower vibration. If you are already taking cardiac medications, you should consult your doctor.
Suggestions for a training plan
Training design plays a significant role if you want to see good results in a short time.
Like in other sports, beginners start with a low intensity, gradually increasing. The optimal training lasts between 20 and 30 minutes.
Every 5 minutes, you increase the strength and always pay attention to the heart rate to keep the load in the optimal range.
The last phase of the training session is the “expiry.” To prepare the body for “normal operation,” training is now carried out with the low load of the first phase.
Studies have shown that training success increases if the last step’s requirements are reduced.
A training session should take place about three times a week.
In the following weeks, the duration and intensity slowly increased. After three weeks, a training session can take 45 minutes.
Advanced users can then train for 40 to 60 minutes.
But the first and last phases are less intense than the other phases, and your maximum power should always match your fitness level.
Tips for the right training
The results of the exercises, in our case, optimal fat burning, will be all the better if the training is carried out with the correct technique.
In principle, the feet move in the form of an ellipse. The elliptical trainer is, therefore, also called the elliptical trainer.
The foot position must, therefore, always be given special attention. Depending on the needs of each person, the best foot distance is between 5 and 20 cm.
The back is kept straight. The posture always remains upright.
Never stretch your legs fully; a slight bend is recommended.
Particular attention is paid to the handgrip. This shows the athlete’s attitude toward his training, and you can already find indications of the expected success here.
Beginners are either too tight or too loose, depending on their disposition.
Only a little force is used for the sound effects of the exercises. The entire palm encloses the handle.
You can enjoy training with your elliptical cross trainer in the long term. You should purchase a high-quality device.
You can find information on the best equipment in our cross-trainer test.
Lose weight with the elliptical machine
Many beginners ask how quickly they can lose weight when they exercise. As is well known, losing weight is not always the same. In the beginning, successes can be seen quickly.
Afterwards, it usually goes very slowly. Several factors are essential to losing weight, whether through exercise or diet.
Body fat percentage plays an important role. If this is high, body fat can also be burned quickly.
This is how it is at the beginning of every diet and when you start exercising.
Muscle mass is also affected by food intake and exercise. The more muscles, the more energy is consumed.
But even during training, because more muscle mass has to be moved. So: more muscles, faster weight loss.
When it comes to energy, we are on the subject of nutrition. Word has now got around that protein is essential for building muscle.
To lose weight, you should reduce carbohydrates, i.e., less bread, pasta, and potatoes.
But those who do intensive sports quickly get into a dilemma because they need enough energy to train successfully.
Exercise and calorie intake
This brings us to the topic of “food intake and exercise.” A 45-minute workout, three times a week for four weeks, burns approximately 6,300 kcal.
This corresponds to almost one kilogram of body fat (7,000 kcal). You can lose five or even six kilograms if you train for six months.
Such success is significantly influenced by the food you eat. The best results are achieved through the optimal combination of training and nutrition.
The average calorie consumption is 2,000 kcal per day. If you only consume 1,500 kcal, there is a deficit of 500 kcal.
Over 30 days, there is a calorie reduction of 15,000 kcal.
If you add in the 6,300 kcal consumed on the cross trainer, the result is a deficit of 21,300 kcal.
You have lost 3 kilograms of body fat in just one month.
Success in training and losing weight
Individually, the results and successes of the training are undoubtedly different. Sports and nutrition must be closely related.
To lose weight, you should always keep an eye on both areas. Eating fewer leads to weight loss, and the more you lose with exercise.
Only: if you eat too little, you cannot train with commitment, which means less success in losing weight.
Only everyone can try out what the relationship between sport and nutrition should be.
Depending on the effort that you want to make while exercising, the diet must also be adjusted.
The cross-trainer is a training aid that places high demands on the organism.
With sustainable, well-dosed training, optimal training success can be expected.
If you reduce the diet additionally, you will lose a few kilos in a short time.