The elliptical machine is a piece of stationary exercise equipment that allows the user to simulate running or cross country skiing, without impact. In a half hour, a 150-lb. person can burn as many as 380 calories working out on the elliptical trainer. Workouts on the elliptical can be monotonous, especially if you slog along at a steady pace for 30 minutes to an hour at a time. Mix up your routine by using the machine's resistance, cross ramp height and your stride speed.
Cross Ramp Intervals
To use the elliptical, you stand on two pedals and using a skiing-like motion, slide them up and down a ramp called the cross ramp. Raise or lower this cross ramp to increase the challenge of your workout and target different leg muscles. Commercial ellipticals offer cross ramps that go up to a 20 percent grade, while home-based models may top out at 10 or 15 percent. Warm-up for five minutes by pedaling at a pace that feels easy for you at a cross ramp of three and a resistance between three and five. Keep track of your stride speed by looking at the console. Strive to keep your speed at a minimum of 120 strides per minute---going faster if you are able. Increase the difficulty by pressing the "resistance" button until you reach a point that feels challenging, but is sustainable for 30 to 40 minutes. After two minutes, increase your cross ramp to a 10 or 12 for two minutes---maintaining at least 120 strides per minute. Keep your resistance at a level that feels challenging and elevates your heart rate to between 60 and 75 percent. Return to a cross ramp of three for two minutes. Repeat this sequence six to eight times for 24 to 32 minutes. Cool down by setting your resistance and cross ramp levels at a point that feels easy to maintain for five minutes.
Stride Speed Drills
Use the stride speed indicator on the console to perform bouts of high intensity. Interval training--alternating periods of very challenging work with more moderate periods--can significantly increase the body's fat- and energy-burning capacity, according to a 2008 study published by the journal of Applied Physiology, Nutrition and Metabolism. After a warm-up, set your elliptical at a resistance point where you are able to maintain good upright form and a smooth stride, but keep your heart rate at about 55 to 60 percent. Set your cross ramp between a three and a six. Pedal at a manageable speed for two minutes and then move your legs as fast as you are able for four minutes to raise your heart rate to between 75 and 85 percent. During the four minute drills, you should feel as if it is hard to catch your breath and that the movement is barely sustainable. Return to a slower speed for two minutes, allowing your heart rate to come back to the 55 to 60 percent. Repeat five or six times and then cool down. If you feel out of control or unbalanced, increase your resistance and slow down.
Resistance Challenge
Add variety to your elliptical workout by steadily increasing the resistance against which you pedal. Warm up for five to eight minutes at a resistance that feels easy to you. Increase the resistance to a seven or eight for one minute. Continue to increase the resistance by one level every minute until you can no longer maintain a strong stride speed of 120 to 150. Return to the seven or eight and repeat the resistance-increasing sequence. Repeat three to eight times, depending on your desired workout time, then cool down at a slow pace and easy resistance level for five minutes.
References
- Health Status: Calories Burned Calculator
- National Center for Biotechnology Information: High-Intensity Aerobic Interval Training
- American College of Sports Medicine: Selecting and Using an Elliptical Trainer
- American Council on Exercise: Interval Training
- Idea Health and Fitness Association: Treadmill Versus Elliptical Machine
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