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How long it takes to burn 500 calories on an elliptical depends on a number of factors. Normally, it takes about 30 to 45 minutes to burn 500 calories on an average-performance elliptical machine. The number varies depending largely on the weight of the user.
While using the elliptical, you should keep in mind that our bodies are unique in terms of how we use energy and shed weight. For example, a person who weighs 125 pounds will burn less calories compared to a person that weighs 185 pounds, under the same intensity and duration. This is because heavier bodies tend to use more energy and therefore burns more calories to accomplish the same tasks.
That notwithstanding, it doesn’t matter what activities you engage in, your body burns calories even when you’re resting. Calories burnt during your resting period can also be termed as resting metabolic rate. That’s why it is important to keep discipline while you’re on a diet to ensure that your fat intake is less compared to your resting metabolic rate.
How to Burn 500 Calories Working Out on An Elliptical
Low-Intensity training
When at the gym, you’ll notice that many people have a habit of maintaining a slow pace on the elliptical. To be blunt, it’s not the best way to go if you want to shed off weight fast. If you have a limited time frame of about 30 minutes to one hour at the gym, always keeping your heart rate up will be more beneficial.
For those experiencing injuries or a heart condition, you shouldn’t stress yourself though. A slower pace could still work until you’re in a position to put pump it up harder. Low-intensity training also has some underrated benefits such as enhanced blood lipid levels and insulin sensitivity.
High-intensity training
On the other hand, high-intensity training may seem like an uphill task but it’s the best thing to do if you want to lose weight fast on an elliptical in half an hour or so.
To make it easy on you, you can alternate between intense exercises and light training. You can do it by sprinting for 30 to 60 seconds on the elliptical then slow down for two to three minutes repeatedly. Besides helping you burn 500 calories on an elliptical in 30-45 minutes, this type of training also has numerous benefits which include;
- More calories are burned over a short period
- Healthy and improved lung capacity
- Afterburn effect burns calories for longer hours after your workout routine
- Enhanced stimulation which prevents exercise boredom
Metabolic Rate Determines How Long It Takes to Burn 500 on An Elliptical
Calculating your resting metabolic rate
Calculating your RMR can be an effective way to determine the number of calories you can burn in a given time. Besides, the elliptical, your metabolic rate will also help you know how long it will take you to burn 500 on other equipment. The following steps will guide you in calculating your RMR:
Step 1
First, you’ll need to weigh yourself. Once you’ve got the exact figures of your weight in pounds, multiply it by 6.25.
Step 2
The next step is to find out your exact height. Make sure it’s in inches, then multiply it by 12.7.
Step 3
Add the figures obtained in the previous steps.
Step 4
Multiply 6.76 by your age and then add the result to 66.
Step 5
Deduct the value you obtained in step 3 from the value obtained in step 4.
Step 6
Multiply the total value by 1.1. What you’ll get is your resting metabolic rate which is the number of calories your body burns at rest. For effective results, always make sure that your fat intake is less than that number or you could engage in an exercise that can create the imbalance.
Using the elliptical machine
Once you’ve calculated your RMR, hopping on to the elliptical is a much better option rather than depending entirely on your diet to reduce weight. You’ll get better results if you incorporate both methods in your weight lose routine.
I’ve listed a few steps to follow to determine the duration you’ll take to burn 500 calories on the elliptical.
Step 1
Next, figure out how many calories you can burn within 30 minutes on the elliptical machine. It can vary depending on your age and weight. For instance, a person weighing 140 pounds can burn 500 calories in about 40 minutes or less. You can do this by using a calorie calculator.
Step 2
Perform a workout session with the approximate time indicated on the calculator. Most elliptical machines have been designed with a calorie counter and timer so it won’t this will be easy. Always try and spend more or slightly less of the time indicated on the calculator. It is rather easy especially if you time yourself.
Step 3
Engaging in interval training is preferable since it reduces the amount of time taken to burn 500 calories. Also, increasing the speed and resistance will help to burn more calories within a short time frame.
Conclusion
In conclusion, the amount of time taken to burn calories mostly depends on the intensity of your workout, time, and weight. You can use the above techniques to figure out the number of calories you can burn on the elliptical. However, you should be aware that our bodies are unique in how they use energy.
Elliptical machines can give an estimate of the calories burnt but they aren’t accurate in most cases. A heart rate monitoring device can give a more accurate result if used correctly. If you can’t access any of these devices then consulting your personal trainer will help.
If you have any questions about weight loss or a point you haven’t understood, please feel free and get in touch with us and we’ll gladly help.