Working out regularly is a necessity for those who want to live a healthy lifestyle. The American College of Sports Medicine recommends that adults between the ages of 18 and 65 work out for at least 30 minutes five times per week. One of the best pieces of exercise apparatus to use is the elliptical machine. It provides a strong cardiovascular workout and it also allows you to work your upper body muscles. The strength-building workout is similar to the impact of the bench press.
Interval Training
One of the most effective exercises on the elliptical machine is to engage in interval training. This requires you to push hard for 30 to 45 seconds at a time followed by periods of relaxation. When you are doing interval training, you will warm up for five minutes. Then you will face maximum resistance at level 7 or 8 for two minutes, followed by an easing off to level 3 or 4 for six minutes. Follow this pattern while you are on the elliptical machine. A 30-minute workout is ideal for building endurance.
Strength Training
The strength training aspect of interval training should not be overlooked. It allows you to build upper-body strength while pulling with your arms on the vertical handles. You can propel yourself with your arms as well as your legs and a 10-minute elliptical routine while pulling with your arms will provide you with a workout that is similar to doing the bench press, arm curls and dead lifts with free weights. Just grab the vertical handles and start pulling. You can use your feet to help propel you, but if you want a full upper-body strength building workout, just use your arms and let your legs go along for the ride.
Weight Loss Workout
To concentrate on losing weight while using the elliptical machines, you have to be able devote about 60 minutes of your day to working out. Instead of using high resistance as you would in the endurance workout, you need to use a lighter resistance for a longer period of time. Depending on your level of fitness, set the elliptical at 2 or 3 and run for 60 minutes. You should be able to run at this level without exhausting yourself. Do this three to four times a week to maximize your weight loss.
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