although elliptical machines are a great cardio option in adequate exercise
frequency and duration delay Fitness results following specific frequency
duration and intensity guidelines improves your elliptical workout
promotes weight loss and supports cardiovascular fitness make the most of
your gym time by planning a sound and consistent workout program frequency
according to the American College of Sports Medicine ACSM performing
cardiovascular exercise three to five days per week supports optimal
cardiovascular fitness and weight loss working out fewer than three days per
week Garner's minimal fitness adaptations and minimally maintains your
current level of fitness you can use an elliptical more than five days per week
if desired duration you can prevent weight gain and reduce disease risk with
150 minutes of elliptical training per week
a typical 150 minute weekly goal is accomplished with 30 minutes a day on
five different days the ACSM suggests a weekly goal of 250 to 300 minutes for
enhanced weight loss outcomes exercise segments of 10 minutes can be amassed
throughout the day to reach daily time goals intensity exercise intensity is
prescribed as a percentage of maximal heartrate max heart rate is the highest
number of beats your heart can accomplish in 1 minute and can be
estimated by subtracting your age from 220 the ACS M suggests 55 to 65 percent
max heart rate for exercise beginners and 65 to 90 percent max heart rate for
experienced exercisers intensity and duration are inversely related meaning
that higher intensities can be maintained for less time weight loss the
American Council on exercise states that one pound of body fat is equal to 3500
calories therefore burning 250 daily calories
on the elliptical uses the caloric equivalent of 1/2 pound per week while
500 daily calories uses one pound of calories per week faster speeds and
higher resistance will burn more calories per minute exercise combined
with glory restriction causes more weight loss than exercise alone
considerations elliptical machines provide less joint stress than a
treadmill or running outside and may be a better option for older adults and
exercise beginners you can increase intensity and subsequent heart rate by
picking up speed adding resistance or employing arm motion remember to consult
a doctor before starting a new fitness program
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