How Long Should You Run On An Elliptical To Lose Weight Effectively?
Category: Fitness Machine & Workout Tips
One of the most frequent questions I have been asked has been is: “how long should you run on an elliptical to lose weight?”. After some thinking I figured I could not keep on ignoring this question and have been compelled to write an article to try address this question in some way as well as some other related questions.
Sometimes it feels like you spend hours exercising but you can’t see any noticeable difference. It seems endless and tedious — even useless. But don’t lose hope.
Luckily, ellipticals can be an incredible way to lose weight that is also fast and reliant. But how long would it take to reach your goal and how much time should you spend working out every day?
The answers are all here. We’ll even show you how to calculate exactly how much time it will take to lose weight on one of these spectacular machines.
How Much Exercise Should You Do a Week to Stay Healthy?
In order to remain healthy, it’s recommended that you do at least 150 minutes of casual aerobic exercise a week. This could be anything from walking to swimming, as long as it gets your heart pumping. If you prefer rigorous exercise, you only need to do 75 minutes a week.
By this reasoning, if you prefer working out for five days a week, you’ll need to do at least 30 minutes a day at a low intensity. The catch is that if you do more moderate forms of exercise you won’t burn as many calories as a vigorous workout. Burning calories is what leads to weight loss.
As a result, if you want to lose more weight on an elliptical, you’ll need to increase the intensity of your training. It’s recommended that if you’re aiming to lose weight you should at least work out for 300 minutes a week.
How To Determine How Many Calories You Need to Burn
Working out for 300 minutes a week is only an estimate of how much time you must spend exercising for weight loss. In reality, everyone’s body is different and you may not lose weight at the same rate as anybody else.
If you’re exercising to lose weight, you should have a goal in mind based on how many pounds you’re hoping to lose. This will give you an aim to work towards and dedicate yourself to. It will also help give you a clear indication of how many calories you need to burn.
It’s estimated that in order to lose one pound you need to burn 3,500 calories. Here’s where the math comes in. In order to calculate how many calories you want to burn you need to multiply 3,500 by the number of pounds you want to lose.
But What About Your Metabolism?
Your metabolism refers to the number of calories you burn simply doing everyday activities. Even breathing and blinking burn calories, albeit a tiny amount. If your lifestyle is sedentary, you’ll only burn about 1,000 calories a day but if you’re active you could use up more than 2,000.
On top of the calories you’re losing from exercise, it’s important to factor in how many you’re burning simply from moving around throughout the day. Working out also improves your metabolic rate as you get fitter, so the more you train, the faster you’ll lose weight.
And Your Diet?
Every morsel of food that you eat has a calorie count as well. So even though breathing is burning calories, eating replaces them. This is why exercise and a healthy diet go hand in hand. It’s pointless to work off 1,000 calories if you’re eating 5,000.
This doesn’t mean that you should stop eating entirely. Maintaining your health is essential and this can only be done if you’re getting the right nutrients. But you can control your weight more effectively if you focus on eating superfoods and meals that will enrich your body but have a low calorie count.
The math only seems to be getting more difficult, but there is a solution.
Ellipticals As An Effective Means of Weight Loss
An elliptical can be a marvelous way to lose weight. It’s estimated that a 30 minute high-intensity training session on one of these machines will burn 2.16 calories for every pound you weigh. It’s one of the fastest ways you can lose weight on gym equipment.
For example, if you weigh 125 lbs., you’ll burn 270 calories after 30 minutes. Essentially, if you want to work out how much time you’re going to have to spend on an elliptical to reach your goal you must do the following:
- Multiply the number of pounds you want to lose by 3,500. This is how many calories you want to burn
- Multiply your weight by 2.16. This is how many calories will be burned for every 30 minutes on the machine
- Divide your first answer by your second one. The result will be how many 30 hour sessions you’ll need to do to reach your goal
This answer may seem devastating, but look at it this way. Say you have to do sixty 30 minute sessions to reach your goal. If you increase your sessions to an hour a day and train for five days a week, you’ll reach your goal in only six weeks.
Of course, this doesn’t factor in aspects such as your metabolism and diet but gives you a place to start.
You can also improve the rate of your weight loss by:
- Running rather than walking
- Keeping up a high-intensity workout
- Varying the types of exercise you do on the machine
How Long Should You Run On An Elliptical To Lose Weight or Train On An Elliptical?
When it comes to the question of how long should you run on an elliptical to lose weight, the answer is really up to you. It depends on how much weight you want to lose and by when you want it gone.
If you want to lose weight quickly, increase the duration of your sessions. On the other hand, if you only want to stay healthy and you’re in no rush to get slimmer, a 30 minute session is perfect.
Remember, don’t push yourself. Fitness is about staying healthy and if you work your body too much you’ll do more harm than good. Make sure to take breaks if you need and have rest days in your training schedule. In regards to your elliptical, a one hour workout is more than enough.
If you’re struggling with the math, there are apps available that can help you out. At the end of the day, hard work and determination will equal results.
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