When you entertain the idea of working out, you have several machines to choose from when you step foot in the gym or scour your local sporting goods store for equipment. An elliptical machine gives you the ability to work your upper and lower body simultaneously without feeling any impact on your joints. Any workout routine will be effective, but an interval workout will boost your caloric expenditure. This type of routine takes mental strength as well as physical.
Dynamic Stretches
Stretches are either held for an extended amount of time or performed in motion. Stretches performed in motion are called dynamic. Before you begin an elliptical routine, take time to do a series of these. According to Sports Fitness Advisor, dynamic stretches before activity will reduce your risk for muscle tears. Perform stretches like alternating toe touches, side bends, lateral lunges, leg swings, arm circles and shoulder shrugs.
Warm-up
After stretching, your next goal is to slowly elevate your core body temperature by doing a warm-up. Step onto the pedals of the elliptical, grasp the upright poles and start moving your arms and legs back and forth in an alternating motion. Act as if you are cross country skiing. When you first begin, glide slowly, and gradually build up your speed through a five-minute time frame.
Execution of Intervals
As soon as you hit the five-minute mark, increase your speed to a point that you are gliding at about 80 percent maximum effort. Remain at this pace for 20 seconds, then slow down to about 50 percent maximum effort for 40 seconds. That is one interval. Repeat this pattern for 30 minutes then finish with a five-minute cool-down. Your cool-down should be in the reverse order of your warm-up. Gradually decrease your speed instead of increasing it.
Resistance Feature
Elliptical machines come equipped with a resistance adjustment, and most models have an incline. Instead of speeding up for your intervals, feel free to use these controls. Both of which will make you exercise at a higher intensity without having to change your speed.
Tips
The 20- and 40-second intervals are only examples. You can make your high- and low-intensity bouts as long as you like. The key thing is that you work out at a low-intensity twice as long as a high intensity. If you are new to exercise for example, you might want to start out doing 10-second, high-intensity intervals and 20-second, low-intensity intervals.
Be aware that in order to make progress, you have to work out often enough. Aim for three interval workouts every week on nonconsecutive days.
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