When you ride an elliptical machine, your heart must respond to the increased demands placed upon it. To maximize your workouts, you should take steps to ensure that you're working out at an appropriate intensity and that your heart rate is within the correct range. Regular elliptical workouts have several heart-related health benefits.
Elliptical Machines
An elliptical machine is a piece of stationary cardiovascular equipment found in most commercial fitness gyms and available to purchase for home use. It combines the movements of running and riding a bike, as you stand on two footpads and pedal in an elliptical pattern. Workouts are typically 20 to 60 minutes long.
Heart Rate and Cardiovascular Exercise
When you complete cardiovascular workouts, such as riding an elliptical machine, your heart is stimulated by the hormones epinephrine and norepinephrine to increase its rate. This, in turn, increases its delivery of oxygen to your muscles and other tissues that need it. With regular exercise, your heart becomes more efficient at handling the stress of riding the elliptical machine and becomes stronger, pumping more blood with each beat. As a result, those who consistently work out tend to have lower heart rates.
Training
When you're riding an elliptical machine, you should elevate your heart rate into your personal target training zone. The target training zone is about 70 to 80 percent of your maximum heart rate. To calculate your target training zone, subtract your age from 220 to determine your maximum heart rate. Multiply that value by both 0.70 and 0.80 to find the range in which you should maintain your heart rate while riding the elliptical.
Considerations
It's a good idea to monitor your heart rate while you're exercising on an elliptical machine to ensure that you're training at an appropriate intensity. It's easy to pedal at a speed or resistance level that's too low and thus not reach your target heart rate range. Most elliptical machines offer a built-in heart rate monitor, which you use by gripping onto metal sensors. If you find that you need to elevate your heart rate further, increase the resistance of the pedals, the incline of the elliptical pathway or the speed at which you're pedaling.
Benefits
The elliptical machine develops your cardiorespiratory system, increasing the strength and effectiveness of your heart and lungs. It burns a significant number of calories per unit of time, thus promoting body fat loss and helping you maintain a healthy weight. As a result, consistent elliptical workouts will decrease your risk of heart disease, hypertension, Type 2 diabetes and stroke.
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