How many calories does an elliptical burn? An elliptical trainer is arguably one of the best calorie-burning machines today on the market. The reason why this machine is very popular is that:
It is a low impact workout machine- the elliptical trainer does not stress the joints, knees back or hips
Total body workout – this machine works both on your lower and upper body simultaneously, resulting in greater muscle involvement and higher calorie expenditure.
Variety- elliptical trainer provides a wide range of exercises to choose from, meaning that you will never get bored.
Major muscles- the best elliptical machine works on all major muscles, including hamstrings, hip flexors, glutes, calves, and much more.
Ability to grow- elliptical machine allows you to start small then grow big. The harder you pedal, the more intense your workout becomes.
An elliptical trainer is, therefore, an ideal machine for people who want to improve their cardiovascular health, lose weight as well as those who want to build strength. It is also suitable for people who are recovering from injuries. All you need to do is choose the best elliptical trainer. But the big question is: how many calories does an elliptical burn? Calorie burned on an elliptical trainer varies depending on many factors, including:
Body composition- People who have more muscle mass tend to burn more calories than those with less muscle mass
Body weight-Heavier people tend to burn more calories during a workout that lightweight people
Gender- Men are heavier and have more muscle mass than women hence tend to burn more calories
Upper body work- The more your upper body is actively involved, the more calories you will burn
Duration – the longer you work out, you more calories you will burn
Age- younger individuals burn calories after than over people
Other factors include medication, environmental factors, nutrition, and genetics.
Considering all these factors, it is quite challenging to determine the exact number of calories an individual can burn on an elliptical trainer.
Research conducted by the Harvard medical school and published on their official website revealed that an individual weighing 125 lbs could burn up to 270 calories if he/she exercises on an elliptical machine for 30 minutes.
Here are some estimates
| Weight (lbs) | Calorie burned in 30 minutes |
| 125 | 270 |
| 155 | 350 |
| 185 | 400 |
| 200 | 550 |
A 2016 study published in the European Journal of Clinical Nutrition revealed that heavier people tend to burn more calories then leaner people while working out on an elliptical trainer. For instance, a 185 pond person should expect to burn more calories than a 120-pound person while working out at the same intensity. The reason for this is simple: A heavier body requires more energy than a lighter body.
How fast or slow you perform your exercises on the elliptical machine will also determine the number of calories you will burn. If you perform your workout at the elliptical machine at a faster pace, then you will burn more calories than an individual who performs the same exercise but at a slower pace.
Tips on how to burn more calories on your elliptical trainer
- Increase resistance
Increasing resistance means that your muscles have to work harder. Remember that muscles use calories as fuel. This means that the harder your muscles work, the more calories you will burn.
- Change motion
If you are used to riding in a forward motion, then you should try backward movement. Research has shown that reverse movement is more intense and can help you burn more calories.
- Increase your pace
Your speed matters a lot. High-intensity interval training (HIIT) will help you burn more calories compared to working out at a slower pace. HIIT usually involves short bursts of powerful exercises followed by brief periods of rest. HIIT helps to boost your metabolism, enabling you to burn more calories.
- Follow a workout program
People who follow a workout program tend to burn more calories as opposed to those who follow their own routine. Following a workout program will help you stay on track. Additionally, it will also help motivate you, enabling you to exceed your previous goals. It also helps you perform your exercises correctly, thus protecting you against injuries.
In conclusion, if you have been wondering how many calories does an elliptical burn, then today, you have an idea of what to expect. An elliptical trainer is very effective in burning calories. However, the number of calories that you will burn depends on various factors, as discussed above.
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