To reap the benefits of cardiovascular exercise, consistency is necessary. The elliptical machine offers a great cardiovascular workout for beginners and advanced exercisers. Beginners should start with the manual level when using the elliptical machine and progress as cardiovascular fitness improves. Advanced exercisers can utilize hill and interval programs on the elliptical to improve cardiovascular fitness. Also, adding short bursts of elliptical exercise between strength training sets is a way to increase workout intensity.
Low Impact Exercise
Though the elliptical machine offers a cardiovascular workout similar to running, there is less impact on the joints. While using the elliptical, the feet remain stationary on the pedals, which decreases the impact on the joints of the hips and knees. This is a great exercise for individuals rehabilitating from an injury as well as seniors and expectant mothers.
Strengthens Leg Musculature
The elliptical machine relies heavily on the muscles of the lower body for power. The lower body is a key area of concern for women with large amounts of cellulite. To isolate the muscles in the legs, keep your arms stationary by holding onto the handles. By varying the direction in which you pedal, you can either target the quadriceps with forward motion or the gluteal muscles with backward motion. Increase the workload on the legs by increasing the level of resistance on the machine.
Great Cardiovascular Workout
The elliptical machine offers a cardiovascular workout similar to running. Using the arm ergometers increases the heart rate and caloric expenditure when compared to keeping the arms on the handles. There are a variety of workout programs available on the elliptical to provide a cardiovascular challenge. Change your fitness program by using manual, hill, and fat burning programs. Also, adjust the incline and resistance levels to make your cardiovascular program more challenging.
References
- ShapeFit: Elliptical Trainers and Crosstraining exercise
- "Fitness and Health 5th edition"; Brian J. Sharkey PhD, 2002.
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