If you’re looking to shed some belly fat and considering adding an elliptical machine into your workout routine, you’re not alone. With its smooth gliding motion and low impact on joints, the elliptical has become a popular choice among fitness enthusiasts. But does it really help in losing belly fat? Let’s find out if the elliptical machine is your ticket to a trimmer waistline.
What is an elliptical?
Definition and function of an elliptical
An elliptical, also known as an elliptical trainer or cross-trainer, is a popular exercise machine found in many gyms and homes. It is designed to provide a low-impact cardiovascular workout that mimics the motion of walking, running, or stair climbing without putting excessive stress on the joints. The machine features two pedals and two handles, allowing for a full-body workout.
The primary function of an elliptical is to provide a cardiovascular workout that helps improve heart health, increase stamina, and burn calories. It offers a smooth and fluid motion that engages both the upper and lower body, making it an efficient way to target multiple muscle groups simultaneously.
How an elliptical works
When using an elliptical, you stand on the pedals and hold onto the handles. The motion involves pushing and pulling the pedals while simultaneously moving the handles back and forth. This movement creates a circular or elliptical pattern, hence the name of the machine.
As you engage in this motion, your legs, glutes, and core muscles are activated to propel your body forward. Simultaneously, your arms, shoulders, and back muscles work to push and pull the handles. The elliptical machine offers adjustable resistance levels to increase or decrease the intensity of your workout.
The resistance and incline settings on the elliptical allow you to customize your workout according to your fitness level and goals. This versatile machine also comes with various pre-set programs and features, such as interval training, hill climbs, and heart rate monitoring, to make your workouts more challenging and effective.
Understanding belly fat
Types of fat deposits in the body
Not all fat deposits in the body are the same. There are two types of fat: subcutaneous fat and visceral fat. Subcutaneous fat is the fat located just beneath the skin and is often visible as “love handles” or “muffin tops.” Visceral fat, on the other hand, is the fat stored deep within the abdominal cavity and surrounds vital organs.
While subcutaneous fat is generally considered less harmful, excess visceral fat can increase the risk of various health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. It is crucial to reduce the accumulation of visceral fat to maintain overall health.
Causes of belly fat accumulation
The accumulation of belly fat can be attributed to a variety of factors. Poor diet, high in processed foods and added sugars, can contribute to weight gain and the accumulation of excess fat, particularly in the abdominal area. Sedentary lifestyle, lack of physical activity, and long hours of sitting can also contribute to the development of belly fat.
Hormonal imbalances, such as high cortisol levels (stress hormone), can lead to increased fat storage in the abdominal region. Additionally, genetics and aging can play a role in the distribution of fat in the body, with some individuals tending to store more fat in the belly area.
Benefits of using an elliptical
Cardiovascular exercise
One of the key benefits of using an elliptical is that it provides a cardiovascular workout that gets your heart pumping and increases blood circulation. Regular cardiovascular exercise helps improve heart health, strengthen the cardiovascular system, and increase stamina. It can also contribute to weight loss and the reduction of belly fat.
Targeting multiple muscle groups
Using an elliptical engages various muscle groups at the same time, making it a highly efficient full-body workout. The leg muscles, including the quadriceps, hamstrings, glutes, and calves, are actively involved in pushing and propelling the body forward. Simultaneously, the arm muscles, such as the biceps, triceps, and shoulders, work to push and pull the handles. The core muscles are engaged to stabilize the body throughout the workout.
Increased calorie burn
Elliptical workouts can help you burn a significant amount of calories, contributing to weight loss and fat reduction. The exact number of calories burned depends on factors such as your weight, intensity of the workout, and duration. However, a 150-pound person can burn approximately 270 calories during a 30-minute elliptical workout at a moderate intensity.
Low impact on joints
One of the major advantages of using an elliptical is its low-impact nature. Unlike running or other high-impact exercises, the elliptical’s smooth and gliding motion eliminates the jarring impact on the joints, making it suitable for individuals with joint issues or those recovering from injuries. It provides a gentler option for cardiovascular exercise while still offering an effective calorie-burning workout.