Regular sessions of cardiovascular exercise are essential for long-term weight loss. Not only does it burn calories, cardio also improves your health and function. The elliptical trainer is a popular piece of cardio equipment that is low-impact but offers a high-intensity workout. In one hour, a 160-pound person can burn up to 825 calories. To lose 1 pound of body fat, you need to burn an extra 3,500 calories. Losing 1 to 2 pounds per week, you can lose 20 pounds using the elliptical in as little as 10 weeks. See your doctor before beginning a new weight loss program or exercise plan.While you may be proud of yourself for making it to the gym and squeezing in some cardio (and you should be!), taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isn’t doing your any favors. Here, 10 mistakes you frequently make on the elliptical and how to fix them so you maximize calorie burn while adding fun to your ho-hum routine.

1. Your resistance is zero You might feel like a million bucks stepping a mile a minute, but without resistance, you’re not going to see results, says Röbynn Europe, a personal trainer at Chelsea Piers in New York City. Make sure that you’re using enough resistance to push and pull through the stride. Then, continue at a moderate pace until you feel like you’ve done all you can do. “You shouldn’t feel like you have even 5 minutes left in you when you step off,” she says. Sign up for daily health tips, plus exclusive offers. 2. You're a sloucher Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles, says Jennifer Cassetty, an exercise physiologist. Certified personal trainer Neal I. Pire, MA, CSCS, president of Inspire Training Systems in New Jersey, recommends hopping on a machine with an upper body component so you can engage even more muscles—and blast more fat. Can't find a machine that lets you pump your arms?

Let go: Some research suggests that leaning on machine armrests during exercise reduces calorie burning. 3. You don't enter your information Most machines are calibrated for a 150-pound person—but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes, says Cassetty.How To Wash Rubber-Backed Bathroom Rugs 4. You don't change directionsChihuahua Puppies For Sale Thailand Going backwards doesn’t just stop you from getting bored, it also changes which large muscle groups are working hardest, says Europe. Vintage Arctic Cat Snowmobiles For Sale CanadaWhile moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes.

To max out the effect, sit back slightly, keeping your knees at a 90-degree angle as you stride. MORE: The Best Joint-Friendly Workouts 5. You haven’t changed your workout in months Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. You can do this in one of two ways: Leave the resistance steady and change your pace (fast for 1 minute; moderate for 4) or maintain your speed and change your resistance (challenging resistance for 1 minute; moderate for 4). Walk off 22 pounds in just 8 weeks and get an MP3 player! 6. You go until you can't feel your feet One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. Instead, sit back into your heels, which allows large muscle groups to work harder and gives you the stamina to go for longer, according to Cassetty. 7. Your machine sounds like it’s going to take off

If you can hear the purr of the machine while you’re exercising, it means that you’re going too fast without enough resistance—which means you’re not getting the most calorie burn out of your time, Cassetty says. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up. 8. You don't work your upper half Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. When you’re working your arms and legs, try intervals—focus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout. 9. You spin your way up a hill Some models have a ramp incline, similar to a treadmill. But, unlike a treadmill, a large incline won’t increase the difficulty—instead, it’s easier for your legs to push and pull through the stride. 10. You're an elliptical junkie As tempting as it may be to shoot straight to the elliptical every time you enter the gym, you should never be using one machine exclusively, says Europe.

Supplement your routine with weight training and other cardio equipment, such as the rower. Making sure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle mass—which, in turn, will keep your metabolism boosted. MORE: 7 Slimming Workouts For Small SpacesUsing the elliptical machine for one hour, five days per week should be enough cardiovascular exercise to stimulate weight loss in most people. However, not all forms of cardio are created equal. For example, exercise has different effects on the body depending on duration, intensity, timing and nutritional factors. Follow a few simple guidelines to maximize fat burning by manipulating these exercise variables. Do your elliptical cardio on an empty stomach upon waking. If you must eat, have a small protein snack like a couple of eggs or a scoop of whey protein. Protein does not negatively impact fat burning, and may actually improve weight loss. Carbohydrates, on the other hand, are our body’s primary source of fuel.

If your fuel tank is full, the body has little reason to turn to fatty acid stores for energy. Time your elliptical cardio workout immediately after a resistance training workout. Best-selling fitness author Jeff Anderson calls this “super cardio” because it can help to directly target body fat. Even a brief weight-training session uses up our stored muscle glycogen (carbohydrate fuel), forcing the body to turn to fat for energy. Use a low to medium intensity on the elliptical machine. It is true that high intensity training burns more calories, but where are those calories coming from? “Combat the Fat” author Jeff Anderson explains that high intensity cardio breaks down muscle tissue for energy. Low to medium intensity workouts actually burn more calories directly from fat. This does not mean that there is not a time and place for high intensity. Try a HIIT or high intensity interval training workout. This form of cardio combines medium intensity with short bouts of high, maximal intensity training.