You want to lose weight fast, otherwise, you wouldn’t be reading this article, right? Well, in that case, be prepared to find out the truth about cross-trainers.
Using a cross trainer is not a miracle cure for your pounds. You have to take several factors into account and practice smart training. Not sure what that means? Read the article below.
Factors To Consider
Does a cross trainer help you lose weight? Sure. Some research shows that elliptical machines can help you burn about 636 kJ per 15 minutes, which is about 525 calories per hour.
However, this result is influenced by various factors:
- Your weight. The more you weigh, the more calories you’ll burn.
- Your fitness level. If you have a big body fat percentage, you’ll burn fewer calories.
- The intensity. Add more resistance and increase the intensity level to lose more weight.
Now, we’re not saying you should gain more weight just so you can burn more calories on the elliptical. But there’s something you can do about the other two factors:
Increase your muscle mass by incorporating weight training in your routine. A bigger muscle mass results into a higher resting metabolic rate, which leads to increased energy expenditure. That’s because muscles destroy fat even when you’re doing nothing.
Don’t exhaust yourself on the elliptical. More cardio exhausts your muscles. Besides, doing cardio burns your muscles too, not just your fat stores.
Increase the intensity of your workouts smartly. So, remember not to tire yourself excessively. Instead, choose workouts that challenge you personally, according to your fitness level. And, incorporate interval training in your exercise routine to avoid slowing your metabolism.
Are Cross Trainers Good For Burning Fat?
So, cross trainers are good for burning calories, but are they good for burning fat as well? A study in the Journal of Sports Medicine and Physical Fitness shows that, after 12 weeks, the participants had bigger oxygen levels. And, bigger volumes of oxygen are associated with faster fat oxidation.
However, if you read the study, you’ll notice that the subjects exercised 30 minutes, three times per week at 70-80% of their maximum heart rates in the first stage of the study. Next, they exercised for 40 minutes, three times per week, at 80-90% of their max heart rates.
If you want to burn more fat on your cross trainer, that’s what you have to do. Remember to talk with your doctor first to make sure it’s safe for you, especially if you have chronic health issues. Secondly, a doctor or a PT can help you find a more appropriate fat-burning zone depending on your heart rate and your specifics. As such, you may only need to be exercising at 55% of your max heart rate with good results.
That said, here are the steps to reach your max fat-burning potential:
- Find your max heart rate by subtracting your age from 220. For instance, the result is 180 bpm for a 40-year-old person.
- Now, calculate your fat-burning zone. That’s around 70% of your max heart rate for the first few weeks, aka 126 bpm.
- Get a chest strap or use the incorporated pulse monitor on your elliptical machine. Select challenging workouts so that your heart rate is always around 70-80% of the max value.
You wanted to know whether a cross trainer is any good for losing weight. The answer is yes, but you’ll have to listen to your body. Do challenging workouts, increase your muscle mass, and remember to take rest days.
Diet is also important, so eat healthily and watch your serving sizes. Remember that moderation is key if you want to achieve your best fitness form.