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 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 effectively.
In the gym, the cross trainer is one of the devices that are used most for burning fat. Numerous muscle groups are moved with the exercise aid, in the upper and lower leg, the arms, and especially on the hips. Training with the elliptical cross trainer also requires the circulation, especially the heart and lungs 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.
Which factors are decisive for fast weight loss?
However, some details need to be considered if progress is to be quick and visible. The right technique is one of the most critical factors for success. It also plays the intensity of training an essential role in ensuring that the exercises are useful.
In the foreground of the workout should be an individually created training program because every athlete has his own story, different goals. 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, the English means “cross” as “over the cross.” And so the movement that you perform on the device is just 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, also 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 are not under strain. The elliptical cross trainer, however, demands about 85 per cent of the entire muscles. Another advantage if you want to lose weight.
How high is the calorie consumption with the cross trainer?
Similar to a jogger, an athlete consumes about 700 kcal per hour during cross-training. If you consider that one kilogram of body fat corresponds to 7,000 kcal, it becomes clear how effective it is to lose weight with the cross-trainer.
The training plan should always be designed individually. Everyone has different requirements. One is well trained, the other has not had much 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 right specifications, however, it is possible to dose and increases the training so that success is possible and that you lose weight sustainably.
The maximum pulse rate
The intensity and duration of the training should be tailored to your requirements. 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 percent of the maximum permissible pulse.
To always be able to adhere to these conditions, the training devices have a pulse display built into the cockpit. You should also use this. If your device does not have such a show, you can also use a standard measuring device. A pulse oximeter, which continuously measures the heart rate on the index finger, is particularly useful. Such measuring devices with battery operation are available for a few euros.
In general, the maximum frequency at which the heart should beat is 220 heartbeats per minute minus age. 60-year-old only trains up to a pulse of 160. But with the recommendations of the American Heart Association already mentioned, this means: Use only 75 percent 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 percent. 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. It is not for nothing that doctors recommend cardio training for cardiac diseases. The combination of sport and medication can lead to a vibration that is much too low. So better talk to your doctor if you are already taking cardiac medicines.
Suggestions for a training plan
The design of the training plays a significant role if you want to see good results in a short time. Beginners, like other sports, start with a low intensity, which is gradually increased. 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 for the “expiry.” Because to prepare the body for “normal operation” again, training is now carried out with the low load of the first phase. Studies have shown that training success is increased if the requirements in the last step are reduced. A training session should take place about three times a week.
In the following weeks, the duration and intensity are slowly increased. After three weeks, a training session can take 45 minutes. Advanced users then train between 40 and 60 minutes. However, the intensity is still lower in the first and the last phase than in the others, and the maximum power should always correspond to your fitness level.
Tips for the right training
The results of the exercises, in our case, the 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. A foot distance between 5 and 20 cm is considered optimal, depending on the individual requirements.
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 to 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. For a good effect of the exercises, only a little force is used, 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 if you want to lose weight, whether on exercise or a 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. If you want to lose weight, you should reduce the carbohydrates, i.e., less bread, pasta, potatoes. But those who do intensive sports quickly get into a dilemma because they need enough energy if they want 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). If you train for six months, you can lose five or even six kilograms.
Such success is significantly influenced by the food you eat. 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. If you want to lose weight, you should always keep an eye on both areas. Eating less leads to weight loss, 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 it out for themselves, in what relationship sport and nutrition should be. Depending on the effort that you want to do 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.