Elliptical trainers have become a popular exercise machine and are present in most gyms across the country today. People who have knee or back problems and want a non-impact workout are especially drawn to these machines. Ellipticals are easy to use and can provide cardiovascular conditioning, fat burning, calorie burning and strength building. To get the most benefit from an elliptical, it is important to have training programs customized to your level of fitness and goals.
Function
An elliptical functions like a treadmill and a stair-stepper, with the added benefit of working your upper body too. To get the most out of training on an elliptical, be sure it fits your size and stride, functions properly and is easy to program. Your feet should fit securely in the foot rests, and your hands should be lightly gripping the handlebars. Maintain good posture by keeping your back straight and looking ahead, not down at your feet. You should also feel in control of the machine and keep a smooth stride at all times.
Benefits
Training on an elliptical provides cardiovascular and muscular benefits. Because the machine works the upper and lower body at the same time, you can get a total body workout in less time. The movement of the handlebars works the shoulders, arms and back, and the movement of the foot rests works the legs, hips and buttocks.
You have the option of choosing a pre-set training program or creating your own while on the machine. Pre-set programs allow you to input the level of difficulty and duration, and then the machine automatically loads the workout program. You can also create your own workout by adjusting the speed, duration and resistance manually at the beginning and throughout the workout. Either way, to get the most from your workout, be sure the program is challenging enough for your body.
Endurance Training
Endurance training on an elliptical refers to training your body to sustain activity for a longer period of time. Typically, this is done at a lower resistance level, so while the duration is longer, the effort is moderate. For example, you might warm up for 5 minutes at resistance level 4, work out for 50 minutes at resistance level 5 to 7, and cool down for 5 minutes at resistance level 4.
Interval Training
Interval training can easily be done on an elliptical by constantly changing the speed and resistance throughout the workout. The goal is to increase your heart rate substantially for short periods or bursts of about 2 minutes, and then bring it back down to recover for 2 minutes. This cycle is repeated throughout the workout. Typically, interval training is done for a shorter period of time, but at a high intensity level.
Strength Training
Strength training is done on an elliptical by working at a higher resistance level throughout most of the workout. The goal is to force your muscles to work harder and power through a high level of resistance. Typically, strength training is done for a shorter period of time, but at a point where your muscles are adequately fatigued at the end. For example, you might warm up for 5 minutes at a low resistance level, then work in 3-minute increments at various high resistance levels, such as 6 or 8, then cool down for 5 minutes.
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