An elliptical trainer is a cardio machine that has movable, hand-held poles and gliding foot pedals. Using this machine is similar to gliding across the snow on cross-country skis in the winter. The biggest difference is, you can do elliptical training from the warmth and comfort of a gym. Learn more about an elliptical workout plan to add to your routine.
Function
The main purpose of an elliptical trainer workout is to burn calories and promote weight loss. As an added benefit, multiple muscles in the upper and lower body get worked at the same time. This can not only boost your progress, but it can also help you achieve muscle tone. The shoulders, chest, arms and back get worked on the upper body, and the glutes, thighs and calves get worked on the lower body.
Warm-Up
A dynamic warm-up is characterized by dynamic stretches. Unlike static stretches, dynamic stretches are performed in motion. This gets your body ready for the movements you are about to experience during an elliptical workout. Do stretches like arm circles, leg swings, arm crossovers, shoulder shrugs, walking lunges and trunk rotations. Once you finish them, step onto the elliptical and perform a light warm-up for about 5 minutes. During this warm-up, gradually increase your speed. This will slowly raise your core body temperature and further loosen up your muscles and joints.
Time Frame
After you have completed your warm-up, increase your intensity one more time to a point that you are breathing heavy and breaking a sweat. Maintain this level throughout your workout. The American College of Sports Medicine recommends 30 minutes of physical activity to reduce disease risk, and 60 to 90 minutes to lose weight. If you are just looking for health benefits, stick with the lower amount. If you are trying to cut weight, aim for the higher amount.
Proper Form
During an elliptical workout, it is important to execute proper form. While you glide back and forth, keep your eyes looking forward, your shoulders upright and abs tight. Grasp the poles at about chest height and move your arms and legs in a smooth, alternating fashion.
Interval Training
Interval training is a variation to conventional training. Instead of exercising at a steady pace throughout your workout, alternate your intensity up and down. This will boost your calorie-burning output, according to the the Mayo Clinic's website. When doing interval training, make your low-intensity intervals twice as long as your high-intensity bursts. For example, if you glide hard for 20 seconds, glide lightly for 40 seconds.
Consistency
If you want to see favorable results with elliptical training, you need to work out often and continue to work out every week. If you are new to exercise, try to work out three days a week on alternating days. Once you start to improve your aerobic capacity, increase your days to a point that you are exercising five or six days a week.
Considerations
When you are increasing your intensity, you can either speed up your pace or adjust the resistance on the elliptical. By adjusting the resistance, it will be harder to move the pedals and poles.
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