An elliptical exerciser not only provides a cardiovascular workout for the body, but also provides a low-impact form of aerobic exercise. Elliptical exercisers also help to build muscle and stamina. The gliding motion of elliptical exercisers gives users a sense of “classic cross-country skiing, stair climbing and walking” all in one workout, according to author and coach Art Liberman of Marathon Training, an online training resource for long-distance runners.
Manual Setting
The manual setting on an elliptical exerciser allows the user to experiment or create a personalized exercise program. Some people prefer the manual setting long-term while others prefer preset programs on an elliptical exerciser. The manual setting gives you the freedom to move as fast or as slow as you want with glider pedals and arm handles if included. It also allows you to easily change the resistance or elevation levels. If you’re new to elliptical exercise, first try experimenting with the manual settings until you’re ready to try preset programs. Monitor elliptical exerciser feedback provided, such as heart rate and strides taken. Work out for 20 to 30 minutes per elliptical exerciser session and eventually increase speed, intensity and elevation levels manually.
Weight Loss Program
Preset options for weight loss differ slightly on various elliptical exercisers but provide the same basic type of program. This type of preset program on most elliptical machines offers an exercise routine targeting weight reduction by promoting maximum fat-burning during an approximate 30-minute workout. Many weight loss programs on elliptical exercisers are similar to preset interval course programs, but are geared specifically for fat-burning. Interval training involves alternating periods of high-intensity and low-intensity workouts, according to an article on the Elliptical Trainers website, an independent product review site.
Interval Training Programs
High Intensity Interval Training is a type of aerobic exercise that promotes faster weight loss. Interval training was always a favorite of sports teams for building stamina and strength on the field or court, and it is “ideal on your elliptical trainer, since you can easily control the level of intensity,” according to Elliptical Trainers. Preset interval training programs on elliptical exercisers include a series of challenging routines lasting a few minutes followed by longer-lasting recovery routines. The intervals for interval training programs are even and consistent on most elliptical exercisers.
Hill Climbing Programs
A hill climbing program on an elliptical exerciser is also similar to interval training in that it mixes intense segments with less intense segments of exercise. However, with a hill climbing program, overall intensity grows as you’re challenged to complete a program that gradually adds increased elevation, according to 24 Hour Fitness in Austin, Texas.
Cross-Training Programs
Similar to an interval course or hill climbing course, a cross-training course provides irregular segments, rather than consistent rest/work segments. Cross-training courses on an elliptical usually provide pedaling forward and backward to better exercise the calf muscles. Cross-training enhances “total conditioning and running performance,” according to Marathon Training.
Member Comments