An elliptical trainer is an exercise machine that simulates cross-country skiing, working your upper and lower body simultaneously through the use of moving hand rails and foot pedals. According to EllipticalTrainers.com, elliptical machines are very effective at burning calories through an interval workout, in which periods of high intensity exercise alternate with periods of lower intensity. The American College of Sports Medicine recommends burning calories through moderately intense cardiovascular exercise performed five times per week.
Step 1
Begin your elliptical workout with an easy warmup. Many elliptical trainers come pre-programmed with a warmup function that lasts five to 10 minutes. If yours doesn't, grab the handles, place your feet on the flat pedals and begin to move your arms and legs back and forth. You should be able to carry on a conversation easily during a warmup. Gradually increase your speed over the next five minutes.
Step 2
Increase the speed and resistance and begin to move your limbs faster. Continue until you break a sweat and find it difficult to have a conversation. This will be the moderate pace to which you will return throughout your interval workout. Stay at this pace for five minutes.
Step 3
Raise the resistance and speed again, to the point that you are unable to have a conversation. This is your sprinting pace for your interval workout. Stay at this pace for two minutes.
Step 4
Return to your moderate pace for three minutes. Continue to alternate your sprinting and moderate paces for two and three minutes, respectively, for as long as you are able. You may only be able to achieve 20 minutes on your first interval workout, but rest assured you are losing calories. Over time, as you become more fit, you will be able to work out for longer periods.
Step 5
End your elliptical workout with a cool down. Return to your warm-up pace and stay there for five to 10 minutes, until you are once again able to easily carry on a conversation. Stretch your body afterward to avoid muscle stiffness.
Things You'll Need
- Elliptical trainer
- Comfortable clothing
- Sneakers
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