Calories Burned On An Elliptical Trainer

By Kathryn O’Neill

If you’re trying to choose between an elliptical trainer and another piece of exercise equipment like a treadmill or an exercise bike, one of the most popular questions is

‘How many calories can I burn with an elliptical trainer?’

You want to get the most bang for your exercise buck – that’s understandable. Here are some calories burned estimates for elliptical workouts – and several tips to burn more calories with your elliptical trainer!

General Estimates of Calories Burned with An Elliptical Trainer:

– 150 pound woman, 30 minutes of elliptical exercise: 387 calories

– 180 pound man, 30 minutes of elliptical exercise: 464 – 500 calories

– 120 pound woman, 30 minutes of elliptical exercise: 310 calories

General Estimates of Calories Burned (According To Elliptical Manufacturers)

– Elliptical manufacturers claim you can burn up to 720 calories an hour with an elliptical workout.

Factors that dictate how many calories you burn include:

>> Workout Duration

>> Interval Training

>> Elliptical Tension Settings

>> Body Composition (Muscle to Fat Ratio)

>> State of Cardiovascular system (regular exerciser or new to exercise)

>> Weight

>> Sex

>> Upper Body Arm Usage

Here are several tips to increase your calorie burn with your elliptical trainer:

– Build in Intervals

Most elliptical trainers offer incline and or tension that you can increase or decrease while workout out. Try building in 30 second incline intervals every couple of minutes to your workout.

This will not only push your body further and burn more calories during your workout – but it can also elevate your calorie burn for up to 24 hours after your workout.

– Use Upper Body Arms

Many ellipticals offer you upper body arm bars that you can use to build your arms muscles into your workout. More muscles worked = more calories burned. If there are no upper body arms, grab a couple of 2 – 5 pounds handweights and swing your arms while striding.

– Take Advantage of the Forward and Backward Directions

Using more muscles (and one you may not have used before) also ups your calorie burn, even after your workout. So take advantage of the fact that most ellipticals allow you to go forward and backward. Switch up your routine every few minutes to up your calorie burn.

– Break up your Workout

Experts are now telling us that 2 mini-workouts may even be better than 1 long workout as far as calories burned. Why?

Any exercise will temporarily rev up your metabolism – so if you can do 15 – 20 minutes in the morning, and 15 – 20 minutes in the afternoon, your metabolism will stay charged up for a longer time. (If you can’t do this, don’t worry – remember that a 30 minute workout will still burn more calories than a 15 minute workout!)

So there are some tips to skyrocket your calorie burn on your elliptical. Good luck and have fun blasting those calories!

About the Author: Kathryn O’Neill is the chief editor for Elliptical Trainer Reviews (http://www.ellipticaltrainerreview.com) For more buying tips, elliptical brand reviews, and best buys visit: http://www.EllipticalTrainerReview.com

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Strength Training Benefits Women

By Susan Megge

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to weight training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of weight training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; strength training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, strength training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating strength training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of strength training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because in general, women feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.

Perhaps you’re asking yourself, “Whatever happened to the importance of aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not strengthen your muscles; only strength training will do this. If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you strength train at least two to three times per week.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

About the Author: Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist women as they approach and experience menopause. Susan, a health and fitness expert started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

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Top 5 Benefits Of Using An Elliptical Trainer

By Kathryn O’Neill

Considering an elliptical trainer? Wondering how an elliptical trainer can benefit you?

If you’re trying to decide between an elliptical trainer and another piece of exercise equipment, here are the top 5 unique elliptical trainer benefits to help you decide:

– No Impact:

Recently my 60-year-old mother tried my elliptical trainer and she was shocked at how easy it felt on her joints (she’s a regular treadmill user).

Elliptical trainer workouts are safe on the joints and provide a no impact workout (as opposed to a treadmill where you feet hit the deck with every step). This is ideal for people with back, knee, hips and joint problems as well as older people looking for a no-impact workout.

– Weight-Bearing Exercise:

While using an elliptical machine gives you a no-impact workout, the resistance exercise still helps to build bone density and fight off osteoporosis.

As well, weight bearing exercise helps you burn calories much more efficiently (and keeps your calorie burn high for several hours after a workout)

– Saves Time

Because most elliptical trainers incorporate upper body arms, elliptical workouts tend to involve the whole body and give you an overall better workout – meaning you burn more calories in less time. That’s always a benefit.

Elliptical trainers have also been proven to offer a lower ‘Perceived Rate of Exertion’ when working out. This means that you’re doing more work and burning more calories while feeling like you put out less effort.

– Fights Boredom & Great For Crosstraining

Because elliptical trainers are a mix between the treadmill and a stair climber you have a great opportunity to cross-train.

I was actually shocked when, after using my elliptical for a month, I could easily climb a very steep hill that had almost wiped me out before. My fitness level had skyrocketed and I didn’t even know it.

Plus, the fact that you can move backwards on an elliptical as well as download workout programs from the Internet (with iFit compatibility that many ellipticals offer), you won’t get bored easily. That means more workouts and more calories burned!

– Space Efficient

Most elliptical trainers are smaller than a treadmill and can be more easily moved to clean or to store away when company is coming. If you are cramped for space or have a smaller home gym, an elliptical trainer can be a great way to save space while getting an overall body workout

So those are some of the most prevalent benefits of using an elliptical trainer. Keep in mind that elliptical trainers are not for everyone. However they do offer some great workout features that would benefit any athlete – from beginner to elite!

About the Author: Kathryn O’Neill is the chief editor for Elliptical Trainer Review
For more buying tips, elliptical brand reviews, and best buys visit http://www.ellipticaltrainerreview.com

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Elliptical Equipment: The Best Piece Of Fitness Equipment For Your Home

By Toby Pizur

The newest cardio equipment that has hit the fitness market is the elliptical training equipment. It gives individuals full and low impact body workouts. However, people must learn if these machines have been living up on the beneficial claims.

The University of Wisconsin’s researchers known as La Crosse have compared the motorized treadmill from the NordicTrack Ellipse elliptical trainer. They focused on parts like the cycle ergometer and stairstepper to determine the differences among the provided exercise modes of both equipments. Their study revealed that running a treadmill and Ellipse displays no important differences in terms of heart rate, calorie expenditure, and oxygen consumption. Both equipments have provided superior workouts on its test subjects over the cycle ergometer and stairstepper.

The researchers also discovered that impact forces that are produced by the Ellipse is similar to walking, while running a treadmill became the number one activity in providing maximum amounts of exercise impact, which could cause knee and joint pain. John Porcari who is the lead researcher explained that the Ellipse ground forces reaction is less than a half, compared to treadmill running, thus the motion of each equipment is giving workouts with similar intensity. Moreover, orthopedic injury is less likely to be acquired.

The ACE (American Council on Exercise) commissioned a recent study headed by Doctor Len Kravitz. It was conducted at the University of Mississippi camparing 4 elliptical trainer’s overall qualities.

The equipment being tested are the NordicTrack’s Ellipse selling at $599.95 dollars, the ICON Health and Fitness, Incorporated’s HealthRider Elliptical Crosstrainer at $499.99 dollars, the Guthy-Renker’s Power Train at $199.80 dollars, and the Quantum Television’s Cyclone Crosstrainer at $399 dollars.

Seven women and seven men performed the rigorous elliptical trainer testing. The four elliptical trainers surprisingly displayed similar test outcomes including perceived exertion ratings, calorie expenditure, heart rate, and stride speed. The perceived exertion ratings range from 12.5-13 correlating to a challenging yet a comfortable workout. The ACE’s study on each equipments revealed that effective workouts are given to both women and men. Their burnt calorie was equivalent to an 11.5 minutes mile running or a powerful aerobic dancing.

University of Mississippi’s researchers also surveyed each machine’s personal responses on the provided test subjects. The overall preferences based from the fourteen participants have ranked the equipments from the top to the least of their favorites. The Ellipse is on the top of the list, second was the HealthRider, third was the Power Train, and the last was the Cyclone. Nevertheless, Consumer Reports magazine have recently reported problems on the Ellipse in the form of durability failures. Needless to say the researchers and test subjects have proven the effectiveness of NordicTrack’s Ellipse.

The research team of Dr. Kravitz also provided their comments. Five out of seven women has been hit on the knees by the Cyclone’s center guard panel. The HealthRider started to make an extremely loud noise on its metal parts after a one hour use.

Moreover, Kravitz stated that the Cyclone and the Power Train appears to be made inexpensively to have a competitive price. The HealthRider is a product launched before it’s ready but it’s very smooth when running on it and gives a highly satisfactory service although the quality has not been tested. The ellipse compared to other equipment is more solidly built, feels smooth, runs smooth, and the most durable.

The studies from both universities lend credibility on the elliptical trainer’s effectiveness. Make sure you thoroughly do your own research prior to purchasing any fitness equipment including elliptical trainers.

About the Author: http://www.onlyellipticalreviews.com

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FreeMotion Strider s7.8 Fitness Equipment

This patent-pending machine blends the low-impact stride of ellipticals and the calorie burn from incline training. The best part is – you define your stride. No other cardio machine gives you up to 44 inches of natural striding motion in a small footprint. 44-inch Variable Stride This patent-pending machine blends the low-impact stride of ellipticals and the calorie burn from incline training. The best part is, you define your stride. No other cardio machine gives you up to 44″ of natural striding motion in a small footprint. This unique footpath allows you to engage your hamstrings and glutes for more muscle activation and calorie burning than walking and running. Regardless of your height, you are free to move through YOUR natural range of motion. Cooling Fan Get more from your workout. The integrated fan offers you cooling comfort, even during intense training, so you can work out longer. Stride Ladderâ„¢ Keep up the pace and view your stride in real time. This unique console feature lets you know where you are in your workout and when you need to kick it up a notch to meet your fitness goals. Integrated Speakers Plug in your iPod and get pumped up listening to your favorite workout mix. The integrated speakers offer premium sound quality and can be hooked up to additional external speakers. Upgradable to Workout TV Console Sight and sound combine to give you the ultimate in workout entertainment. With the optional Workout TV upgrade and integrated speakers, you’re

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Strength Training: 10 Things You Must Know

By Gary Matthews

Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:

Weights Improve Immunity – Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.

The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.

Weights Grow Bone – A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes – New studies published between 1995 and 2000 show that weight training has an unexpected benefit – it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.

In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.

Weights Wack Arthritis – At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.

Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone – Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss – although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.

By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.

Avoid Metabolic Rate Reduction – because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass – because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate – Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat – In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.

That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density – The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.

About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ muscle building e-course.

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