A glider is a type of home gym exercise equipment that resembles an elliptical machine. It has two poles and two foot platforms that move back and forth in an alternating motion. Using this tool simulates cross country skiing. Since your feet remain stationary as you exercise, the glider causes very little impact. By following the right game plan, you can lose weight while preserving the health of your joints.
Step 1
Stand in on open room to do dynamic stretches. Perform lateral lunges, forward and sideways leg swings, forward bends, spinal rotations, arm circles and shoulder shrugs. These stretches are performed in motion and they will prime your body for exercising movements and prevent muscle injuries.
Step 2
Step onto the glider and get a rhythm going to raise your core body temperature. Grasp the poles at about shoulder-height and place your feet flat on the platforms. Start moving back and forth at a slow pace and gradually increase your speed until you get to five minutes.
Step 3
Increase your speed once more to get to your exercising pace. Glide at a speed that causes you to sweat and breath heavily. Stay at this pace for the duration of your workout. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity for weight loss. Exercise in the morning and evening and accumulate your time if you cannot fit it into one session.
Step 4
Add interval training into your program to boost your caloric expenditure. Start with your regular warm-up, then glide as fast as possible for 30 seconds. Slow your pace down for 60 seconds, then glide fast again for 30 seconds. Repeat for the rest of your workout. Interval training boosts your caloric expenditure according to the MayoClinic.com.
Step 5
Exercise often enough to maximize your results. Aim for at least five days of training a week and continue to exercise every week. Alternate back and forth between long-duration and interval workouts.
Tips and Warnings
- To maximize your weight loss efforts, cut your daily calories and follow a diet that is low in fat and high in nutrients. Make sure to stay well hydrated as well, especially when you sweat profusely during your workouts. If your glider comes equipped with a cup holder, place a bottle of water in it and sip it every 10 to 15 minutes.
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