Elliptical Training Benefits The elliptical is a popular piece of cardio equipment. At some commercial gyms they actually outnumber the treadmills. I’ve found that the elliptical tends to push people to a higher level of output. That’s great for overall calories burned, as that’s what it takes for weight loss to occur. The motion is vaguely similar to running, except that there is no impact. This makes it possible for people with sensitive or injured knees and joints to get an intense cardio workout. Most ellipticals have moving arms. This actually helps drive the heart rate up as more muscles are working. Using the arms creates a kind of cross-country-skiing motion. Since the elliptical tends to be quite intense cardio, I recommend it. It’s a good step up from jogging on the treadmill for most people interested in weight loss. Especially if they are not seasoned runners, as they actually enjoy the idea of running fast. This is particularly true for anyone who cannot tolerate the impact of a treadmill. Buying your own Elliptical Driving to a health club to do your elliptical training can be a hassle. You may consider buying one for your home. In addition to saving time, you're probably more likely to actually perform your cardio on days when you are pressed for time. Make sure that the structure is sturdy. You want a smooth motion and the fit is crucial. You want to make sure that your knees don’t hit the main body of the elliptical. Look for an elliptical with some preprogrammed workouts as the variety can help the time go by. Elliptical machines cost anywhere from $400 to $4,000. You'll have to pay several thousand to get one that feels like something you’d find at a commercial gym. Elliptical Training Workouts The most fundamental cardio workout is at least 30 minutes long, with the first and last 5 minutes devoted to warm-up and cool-down. In the middle you’ll want to find a pace that makes you break a sweat. You should be able to carry on a conversation using short sentences, even if you wouldn’t really want to. In addition to a steady pace on the elliptical, you could try to mix it up by adding on high-intensity cardio intervals. There are several ways you can perform intervals on an elliptical machine. One way is to alternate forward leg motion with the reverse motion. This works the leg muscles in different ways. Going in reverse tends to hit the quads, or front of your thigh. Many people find that the forward motion works the glutes more overall. Here’s one possibility: 5-minutes Warm Up If you have access to an elliptical with hand motion, you can take hand movement in and out during the intervals, as this tends to influence heart rate: Intense- with hand movement The following is a very intense elliptical training workout. The short 1-minute sprints call for very intense efforts, and the short rest periods don’t give you for complete recovery. 5-minutes Warm Up5 x (1-minute very intense, 1-minute moderate-easy) 5-minutes moderate-easy 5 x (1-minute very intense, 1-minute moderate-easy) 5-minutes Cool Down Return from elliptical training to Fitness Home |
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