i have an eliptical machine and i want to lose body fat, do i use a low or high!
Question: i'm on there for an hour a day
Answers:
In order to focus on burning stored energy (fat), you will want to get your heart rate within 50%-60% of your maximum heart rate. However, if you sustain a range of 60%-70% of your MHR, you'll benefit by burning more calories then in the lower zone, but still maintain the same amount of burned fat. This could be the key to achieving more calories burned, then intake.
Anything higher, will essentially start to burn muscle for energy, which is what you don't want, as muscle burns stored fat for a 23 hour period of time after resistance training (but that's another story). You will also want to try and sustain your heart rate in that 60%-70% zone for a period longer then 30 minutes.
A simple (and often surprisingly accurate) calculation to find your Maximum Heart Rate is to subtract your age from 220 (226 for women).
220 - 32 = 188
In the above example, if you were 32, you would focus on keeping your heart rate between 112 & 134 bpm. One technique I use on the elliptical, is to set low resistance, then get my heart rate up to the top of the zone by increasing my intensity, then lower my intensity, until I am at the low end of the zone, then speed up again to the top of the zone. It makes the hour pass a lot quicker.
Other Answers:
The best way to lose body fat is to do a low-intensity exercise for a long period of time (e.g. 30 minutes or more). In other words - use the lower resistance.
To train your fitness (i.e. cardio training) use a higher intensity for shorter periods.
If you find that you're not losing body fat you may need to look at your calorie intake.
Is it difficult for you to complete the hour? A higher resistance for 45 minutes may give you a better effect. The best thing is to keep your heart up to a good rate and talking while working out should be difficult. Then you know you are working out hard enough.
I think you'd want the higher resistance, since you'd likely burn more calories throughout your workout. If there's a chance you cannot complete a workout because the resistance level is too high, then you'd want to find an easier level.
Generally, the more calories you burn, the more likely you are to go through your glucose (sugar) and hit your fat stores. Ultimately, this (calorie consumption) should be your goal for fat loss.
Good for you for working out as well.
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