When hitting the gym we all expect to see visible results after our first session; unfortunately, this isn’t the reality we live in. Whether you’re looking to slim down, build fitness, or live a generally healthier lifestyle, it takes time. However, there are many other defining factors that will influence how long it takes to see results from elliptical workouts.
Most people won’t notice any visible results until they’ve managed to gruel their way through 4-6 weeks of consistent and effective workout regimens. That being said, you can expect to feel the effects of your increased fitness levels in as little as 2-3 weeks as your body begins to adapt.
Doing Everything Right But Still No Change?
So you’ve been hitting the gym on a regular basis, you’ve nailed your diet, even mixing up your workout routines, but you still don’t seem to be dropping those pounds as quickly as you’d like? Don’t worry, there are many other influencing factors that come into play and are worth some consideration. We’ve listed a few examples of factors you can and can’t control:
As you mature, your body begins to lose lean muscle naturally which also has a direct, negative impact on your metabolism. You can combat this with an array of workout techniques but generally, the older you become, the harder it is to keep that extra weight off. You can also help to prevent this by changing your workout routines.
We have all seen amazing stories from that 80-year-old who is still running marathons, but chances are they’ve been a lifelong athlete. For most people, as they age, they get arthritis or osteoporosis. Their bones will become more brittle, and simpler tasks will become harder.
Swapping that treadmill for an elliptical and changing those weights to an aquatic aerobics class that focuses on muscle strength and tone are great examples of how to increase the effectiveness of our workouts as we age.
Men and women are more prone to different fat store locations, men around their abdomen and women around their hips and thighs. Men also typically find it easier to lose weight due to a naturally higher level of testosterone in their systems.
Unfortunately, there’s not a lot we can do about this one except try not to get angry when our male friends are eating junk and losing weight, and we aren’t. Knowing what areas we are personally prone to collect weight can help us target our workouts for more effective results.
Genetics not only play a role in how easily your body stores fat but also where on your body you’re more prone to storing fat. Children with obese parents are also more likely to suffer from obesity in their own lives than those with slender parents.
If you notice that you are very strictly following the recommendations of your nutritionist and trainer and still can’t achieve noticeable results, you may want to keep a journal of your food and exercise regimen. You should also talk to your doctor about hereditary disorders that may be preventing you from weight loss.
A lot of people suffer from thyroid disorders, and they don’t even realize they have until they get tested. Knowing your family’s history of health disorders is a smart decision. You can partner with your trainer and your doctor to develop a targeted plan for your strengths and weaknesses.
It’s important to make sure you get enough sleep as not only can it have a direct influence on your eating habits but also your metabolism and muscle recovery. Your body needs time to rest and recuperate, especially after an intense workout. It’s typically recommended that adults between the ages of 18-64 achieve around 7-9 hours of sleep per night for optimal recovery.
Stress increases the level of cortisol in your system; this hormone is known to increase overeating habits as people typically seek out comfort food. There’s also an increase in insulin levels reducing your blood sugar level, and this is what drives you to those fatty and sugary foods.
Stress can come in many forms and often be difficult to deal with; if you are suffering from high levels of stress you’ll more than likely notice a change in your physical appearance. It may be difficult for a lot of us to reduce stress because these days, everyone lives a hectic life where we frequently run from activity to activity and find ourselves overscheduled.
Studies have shown that cortisol build up from stress tends to rest in the belly first, followed by the face and thighs. If it is difficult to reduce stress, then consider some extra workouts for these problem areas to deal with the excess cortisol.
This is the area that is most within our control. A lot of people who are hoping for quick results actually make things worse on themselves. They will jump on a quick fast or fad diet, lose a lot of weight quickly, be excited, then gain it back.
This leads to dangerous yo-yo dieting that will throw a metabolism out of whack permanently and make it grind to a halt. To keep weight off permanently, you must make a permanent lifestyle change that incorporates a healthy diet and exercise regimen. Each metabolism is built differently, too.
Consider talking with your doctor about a blood test to screen for your metabolic rates, your glucose levels, and your caloric intakes. The most effective way to combat fat and see lasting results is to have a diet that is custom tailored to your specific metabolic rates.
Knowing which food items are best for your blood type and metabolic rates will be the most effective way to see results. For example, if you know that you have high cholesterol, you will want to avoid eggs, but for many others, they are a great morning start. Oatmeal is a fantastic power breakfast unless you are allergic to oats.
Elliptical Machine Benefits
Elliptical machines are often sought out as an alternative to treadmills with good reason. Below are a few benefits an elliptical machine offers over treadmills:
- Low-impact exercise: This allows users to protect their joints from strenuous impact seen on treadmills. This makes elliptical machines great for those who suffer from joint pain problems, especially in the hips or knees.
- Full-body workout: Users can work out their upper body and core as well as their lower body. Utilizing the handles during a workout, pushing backward and forwards while moving your feet, will help to work your arms, chest, and shoulders as well as your thighs and calf muscles. Letting go of the machine all together while engaging your core will work your abdominal muscles as they help you to maintain your balance.
- Safety: Possibly one of the safest pieces of equipment you’ll find in a gym, the elliptical benefits from an extremely intuitive design allowing the user to master the technique in minutes. This makes it a great piece of equipment for beginners or the elderly.
- Muscle Group Versatility: The majority of elliptical machines also allow the user to backpedal. This movement activates a completely different group of lower body muscles allowing you to target different areas of your body.
Each of these benefits aids in delivering a comprehensive and effective workout that is also more sustainable than long sessions on a treadmill. The more muscle groups worked simultaneously, the more calories you’ll burn. This will help you get those results you’re after in a shorter period of time.
Dos & Don’ts for an Effective Elliptical Workout
In order to really boost the effectiveness of your elliptical workouts, here are a few key tips to get you ahead of the rest:
Don’t Stick To a Single Pace
While sticking to a single pace will still increase your cardiovascular health, it won’t get you the results you’re after. Alternating your workout pace will not only keep your exercises interesting but it also helps to burn more fat.
Do Mix Up Your Stances
Changing stance on an elliptical machine can help strengthen different muscle groups. The upper body can be worked by using the handles in a pushing and pulling motion. The core can be worked through not using the handles and engaging your abdomen to maintain balance. Both of which are done simultaneously with working the lower body resulting in greater weight loss.
Don’t Repeat the Same Workout
Our bodies are instruments of habit. Repeating the same workout day after day will result in your body knowing how to store and when to release energy. Varying our workouts will keep our bodies guessing and burning through the highest energy stores first: the fat.
Do Retain Good Posture
Keeping a good posture will not only aid in bodily pain, especially lower back pain, but also prevent us from slouching over the machine. Standing up straight will help to engage our core, back, and shoulders throughout the entirety of the workout.
How Long To See Results from Elliptical Machines: Summary
Through all exercise, it’s important to not set unrealistic goals and aim for manageable, achievable weight loss or fitness improvements. Losing weight in consistent doses as opposed to severe changes will also help to keep the weight off in the long-run, as well as not make us resent the gym for the pain it put us through.
Elliptical machines are a great tool offering benefits similar to other cardiovascular equipment with the added reassurance of not placing our bodies under unnecessary stress. Now when asking yourself “How long to see results from elliptical training?” you should have a relatively good idea of the amount of work required for visible results.