Is 30 Minutes on the Elliptical Enough?
Finding the perfect workout routine for yourself might be a little difficult at first, but if you know what you want to achieve, it can be done easily.
One way to do this is through an elliptical workout. But many people don’t know how to work this machine and how to execute this kind of exercise properly.
Is 30 minutes on the elliptical enough? Yes, exercising for 30 minutes per day, 5 days a week, is sufficient to prevent weight gain and reduce any signs of disease. It is actually recommended that people exercise 150 to 200 minutes per week for the best results.
In this article, you will find more information about exercising using an elliptical machine.
It is important to understand how the machine works and what needs to be considered when doing this workout.
The Proper Workout Time on the Elliptical Machine
When it comes to cardio exercise, one of the most popular machines you can look for in a gym is the elliptical machine.
It is your best option to use, as it comes with many exciting features and advantages and disadvantages.
The most important thing to be aware of is how long you should work out on the elliptical machine to stay fit and healthy.
Exercising using the elliptical machine gives you the best results, but it may give you negative and disappointing results if you are doing it wrong.
This is why it is essential to know the frequencies and duration to get better results. Here are some factors to consider when working on the elliptical machine
Most fitness enthusiasts recommend exercising for 150 minutes per week to prevent weight gain and reduce illness signs.
This means that if you exercise for 30 minutes a day, it will be enough. According to the College of Sports Medicine, an individual should exercise 150 to 200 minutes to see optimal results.
Working out for five days using an elliptical machine is enough. However, if you are active and your body can exercise for the remaining days of the week, you can do so.
If you go for some daily exercise, 10 minutes is enough to keep your heart rate normal and keep the blood rushing.
Exercise intensity is the maximum number of times your heart can beat in a minute. You can estimate this by subtracting your current age from 220.
According to experts, for beginners, the maximum heart rate should be 55 to 65, while for experienced fitness enthusiasts, it should be 90%.
For higher intensity, it can be maintained for less time. Intensity and duration are inversely related to each other.
Elliptical machines can provide you with less joint stress and pain compared to a regular treadmill or running.
It is actually the best machine for adults, especially beginners and old or middle-aged people.
According to studies, regular exercise reduces the risk of heart disease by 45%. Walking 12 miles a week can help reduce your cholesterol level, while longer exercise of 20 miles will help increase good cholesterol.
Elliptical trainers will allow you to burn eight to nine calories per minute; this is equal to 11.5 running or aerobic exercises.
To acquire the best results on your elliptical machine, you can use it to walk or jog between 12 to 20 miles per week.
If you work out five days a week and it takes you 15 minutes to travel one mile, you need to log between 36 and 60 minutes for each session.
If you exercise for only three days a week, you need to exercise between 60 and 100 minutes per session.
Mistakes You Are Making on the Elliptical
The elliptical might look intimidating, but it is not hard to use. However, there are still people who get it wrong.
The elliptical gets a bad rep for being ineffective, but this is only because a lot of people use it incorrectly. You need to tweak your habits to get the most out of this workout routine.
Your Resistance Is Zero
You might feel like a million bucks stepping a mile a minute, but without proper resistance, you are not going anywhere. You need to use enough resistance to push and pull through the stride.
This is very important for you to see results in the end. After that, you can continue at a moderate pace until you feel like you have done all you can do for that day.
You should not feel like you have even five minutes left when you decide to step off.
You Are a Sloucher
Standing up straight has many benefits, as it helps you lengthen your abs and gives you a chance to engage your core.
It can also help you work on your upper body muscles. It is recommended that you hop on a machine with an upper-body component. This way, you can engage even more muscles and reduce more fat in your body.
It is also worth mentioning that leaning on the machine armrest during exercise will reduce calorie burning.
You Don’t Enter Your Information
Most of the time, your machine needs to be calibrated depending on your information.
For instance, most elliptical machines are calibrated for a 150-pound person, but you can personalize your stats to get a more accurate calorie count read. It would be best if you also aimed to burn around 100 calories per minute.
You Don’t Change Directions
Going backward does not just stop you from getting bored. It can also change which large muscle groups will work the hardest. If you move forward, it can fatigue your quads.
This is why backward emphasizes your hamstrings and glutes. To get the best effect, you need to sit back slightly and keep your knees at a 90-degree angle as you begin to stride.
You Have Not Changed Your Workout in a Long Time
When it comes to workout routines, it is important to have intervals, as this is a great way to break up the monotony of the machine. It can also help you with calorie burn.
To achieve this, leave the resistance steady and change your pace. You can also maintain your speed and change your resistance.
You Go Until You Can’t Feel Your Feet
One common mistake when using an elliptical machine is to put too much pressure on your toes. As a result, your feet will go numb, which can cut your workout short.
To avoid this, you should sit back on your heels. This way, you allow larger muscle groups to work harder, which gives you the stamina to go for longer.
Your Machine Sounds Like It’s Going to Take Off
If you notice some noises coming from the machine while you are exercising, it means that you are going too fast without the needed resistance.
This means that you are not getting the most calorie burn out of your time. You need to keep a steady and moderate pace at a resistance level that forces you to use all your muscle to get your heart rate up.
You Spin Your Way up a Hill
Elliptical machines have a lot of variation when it comes to designs and models. Some models have a ramp incline similar to that of treadmills. However, unlike with a treadmill, a large incline won’t exactly give an increase of difficulty.
As a matter of fact, it will become easier for your legs to push and pull through the stride.
You Are an Elliptical Junkie
When selecting the right tool for your fitness journey, it is important not to stick with only one machine or tool.
As tempting as it may be to go straight ahead and do your elliptical routine, you should not use one machine exclusively.
It is important to add weight training as well and do some cardio exercises, like using the rower. Incorporating a wide variety of exercise will keep your body from getting used to a single movement.
It also helps you build muscle mass, which will keep your metabolism running and boosted.
There are several essential factors to be aware of when you decide to exercise on the elliptical machine. Duration and frequency are the two main factors you should consider.
These two can affect your results during your fitness journey. It is a proven fact that using an elliptical can improve balance, coordination, bone strength, and muscle endurance.