The elliptical trainer is a popular, efficient and user-friendly cardio machine. The elliptical can be found at any local gym or can be purchased online or in retail stores. This machine is ideal for someone looking to get a non-impact, full-body, high-intensity workout at the gym or in the comfort of their own home. There are various ways to train on the elliptical for maximum exercise results.
HIIT
High-Intensity Interval Training, or HIIT, is one of the most effective ways to perform any type of exercise. HIIT involves alternating between high-intensity and moderate-intensity exercise. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before, notes Bodybuilding.com. To perform HIIT on an elliptical, you would start with a moderate pace and continue for 30 to 60 seconds. Then you would follow up with a burst of high intensity for the same amount of time. This training is effective to break through a plateau and add variety to your routine.
Fat Burning Zone
You see the phrase on all types of cardio machines: the fat burning zone, or the weight loss zone, means working out at a lower intensity to burn fat as fuel, according to FitSugar.com. This is a form of training but not the most effective. This type of training is suitable for beginners or people with injuries. Fat burning zone training preaches that the longer you stay in the fat burning zone, the more fat you will burn. This is, however, not true because training at a low to moderate pace for 20 to 30 minutes does not put as much stress on the body as interval training. Elliptical training in the fat burning zone involves elevating your heart rate to between 50 percent and 65 percent of your MHR, or maximum heart rate, for 20 to 30 minutes.
Cardio Zone
Training in the cardio zone is a high intensity form of exercise. This is usually performed by athletes or people training for marathons. Training at a high intensity for a prolonged amount of time builds endurance, stamina and burns a large amount of calories. This type of training should only be done by experienced exercisers. To perform a cardio zone workout on the elliptical trainer you would exercise at a high intensity--65 percent to 85 percent of your MHR.
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