If you want to shape and tone the lower body and burn fat then you must train aerobically. Interval training burns more calories than does traditional cardio training. Using the elliptical to interval train will help to build muscular endurance as well as cardiovascular endurance. The intensity of the workout is in your hands when doing intervals.
Interval Training
Interval training is an ideal way to scorch calories and reach your fitness goal. According to the American Council of Exercise, interval training burns more calories than traditional cardio because it uses both the aerobic and the anaerobic energy systems. Interval training involves short bursts of intensity followed by a recovery period. The more intensity used the more calories can be burned.
Resistance
Adding resistance to your interval training is a great way to target the lower body. On an elliptical trainer you are able to control the amount of resistance you work against. The greater the resistance the greater the demand on your body. Start with a low resistance setting and each minute increase your resistance on level, then gradually lower you resistance back down. Repeat this again except do each resistance level every 45 seconds. Repeat it a third time increasing resistance every 30 seconds.
Speed
Working for speed is another way to gain endurance on an elliptical. Make certain there is enough resistance on your elliptical so that you are never pedaling out of control. Complete intervals where you increase your speed for 30 seconds then pedal at a medium pace for a minute. Repeat this interval for 30 minutes focusing on building a lot of speed.
Incline
Using an incline on the elliptical is another way to interval training. According to the Precor website, elliptical machines have a ramp that allows you to target different muscles while fat burning occurs. Use an interval that involves inclines. Work at a medium effort for a minute on a flat ground then raise your incline for 30 seconds. Repeat this interval for 30 minutes for an ideal workout.
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