1. Cardio That's Easy on the Knees
Using an elliptical trainer requires the exact same motion as running. The only difference is that your feet never leave the pedals, so there is almost no impact on your knees and lower back. Elliptical machines have an intensity adjustment, so that you can increase the amount of resistance. The resistance is created by moving a large magnet in the back of the trainer closer to the disk. The closer the magnet, the greater the effort needed to move forward. The arm handles allow a full body workout, as you are actually pushing and pulling with your arms to move the body forward.
2. Stretches to Avoid Injury
An elliptical trainer provides a full-body workout, making a proper stretching regime very important. Be sure to stretch your thigh, calf, shoulder and back muscles both before and after working out. A few minutes of time doing this saves you aches and injury later.
3. Six-week Plan
Improve your cardio fitness and muscle tone with a simple six-week plan. Week one, use the first level for 20 to 40 minutes every day. This is the lowest level of resistance and gives you a chance to get used to the motion and gage your current fitness level. Write down the time spent, calories burned and the distance you've travelled. In the second week, increase the setting to level two for five to 10 minutes in the middle of your workout. Week three, increase the time at level two to 10 to15 minutes in the middle of your workout. Week four, five minutes at level one, 10 minutes at level two, five minutes at level three, 10 minutes at level two and five minutes at level one. Weeks five and six, increase the time at level three, until you are spending two to three minutes at level one, five minutes at level two and 20 minutes at level three.
4. Maximum Impact, Less Time
By increasing the resistance slowly, the muscles are warm and ready for the challenge. The higher the resistance, the greater the caloric burn. Increase your strength and spend more time at the increased levels of resistance. As the trainer moves your arms, legs and heart, all your muscles are getting exercised at once. A treadmill or exercise bike ignores your arms and upper body, which then requires extra time to strengthen.
5. Efficient Exercise on the Ellipitcal
Like all exercise programs, the trainer can get boring. To keep motivated, focus on the changes to your body. As you exercise, pay attention to the motion of your muscles, adding extra emphasis to the downward push of the legs and then alternate with a stronger motion with your arms. This focus provides a great mental distraction and actually produces better results, as you are utilizing all the muscles in the most efficient way possible.
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