一个人有多快可以减肥上的椭圆？

How fast you lose weight on an elliptical machine (or any type of心肺机) is based on more than just how long you work out, although that is also important. According to the梅奥诊所，你的体重是由你需要多少卡路里，多少体力活动，你如何让你的基础代谢确定。

Your basal metabolism is the energy your body uses to perform basic functions, such as breathing and digestion. You have little control over your basal metabolism, but you can change your eating and exercise habits to achieve the desired weight.

Each pound of fat you want to lose requires 3,500 calories to be burned. You will lose weight more quickly if you combine diet with exercise. As the美国农业部国家农业图书馆指出,削减500 to 1,000 calories per day can help you drop 1 to 2 pounds a week, which is a healthy rate of weight loss.

TheAmerican Council on Exerciserecommends you burn at least 250 calories per day through exercise. Combining decreased calories with exercise is the right formula for weight loss.

阅读更多:Discover Your Ultimate Weight Loss Workout Plan

你会燃烧的一个椭圆形的自行车的卡路里数量取决于几个因素，包括你的体重是多少，说罗切斯特大学。要获得消耗卡路里更准确的估计，用自己的计算器，并在指定的字段中输入您的体重。

例如，如果你的体重是150磅，你会在一个半小时的烧在椭圆形在一个小时约648卡路里的热量324。正如你看到的，椭圆机是火炬的热量和得到精简的好方法。

This calorie count is an estimate, though. If you aren't working out hard enough or don't have enough resistance on the elliptical, then you may not burn as many calories. To ensure you are burning calories, the美国心脏协会(AHA) says you need to have your heart rate within a healthy range.

为了找到这一点，把你的年龄，从220减去得到您的最大心脏率。根据美国心脏协会，你的目标心脏率应该是在剧烈活动期间适度活动50％至70％和70％至85％。例如，如果你是40，那么你的最大心脏率是180，同时锻炼你的目标应该是在90和153之间的心脏速率。看看他们的图表以获取更多信息。

阅读更多:How to Get All the Fat-Burning Benefits of the Elliptical Machine

Ready to get started? Here are some examples of how much体重，你可以在椭圆形输:

• If you cut 500 calories from your diet and do a half-hour on elliptical five days a week, you will lose more than a pound in one week.
• 如果你碰到了你的时间，一小时的椭圆每周五天，减少500个卡路里的热量从你的饮食，你将失去约2磅每星期。
• If you don't change your diet at all and just do the elliptical for one hour, five days a week, then you will lose about over 2 pound a week.

To maximize your calorie burn, try ourHIIT Elliptical Workout。这种类型的锻炼，因为你做的高能量脉冲，随后短暂的休息期，这得到你的心脏泵血真的火把卡路里。

In general, an elliptical machine is a great way to get aerobic exercise because it burns calories efficiently. Plus, its design makes it less stressful on your joints, says the梅奥诊所。If you have knee issues, using a treadmill or stair-climbing machine can be painful — unlike an elliptical, which is影响低。可移动上身手柄和电线杆还可以帮助你锻炼你的手臂和火炬更多的热量。