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AMT Workouts

by
author image Elizabeth Gray
Elizabeth Gray has been writing since the age of five, but professionally since the age of 21. Her current writing gigs include article writing for Studio Anya, and playwriting for the Manhattan Repertory Theatre.
AMT Workouts
A woman silhouetted in a gym. Photo Credit Jupiterimages/Stockbyte/Getty Images

Precor makes a machine called the Adaptive Motion Trainer, or AMT. This machine looks similar to an elliptical, with two moving pedals and two moving handles. However, the AMT adjusts to your strides automatically without the need for you to change the settings. Thus, you can seamlessly go frpm short strides, medium strides, long strides and climbing strides, in whichever order you prefer. The strides are similar to a treadmill or stair stepper, but there is less impact to your joints, as your feet remain on the pedals the entire time.

Beginner Workouts

If you are just beginning an exercise routine, it is important to build your cardio endurance slowly. This reduces the chance of injury and can increase your stamina over time. Do workouts that strengthen your muscles and cardiovascular system by increasing time and resistance over the course of six weeks. Always begin each workout with a warm-up of five to 10 minutes of light cardio, like walking. Then, get on the machine and start with a resistance level of one; go through all four strides slowly, spending one minute on each one. Next, commence your workout. For the first two weeks, do a 10-minute workout. Use the Quickstart program to set the resistance to level two. Start with climbing strides for three minutes, then do short strides for two minutes. Repeat this twice. Do this two to three times a week. For the next two weeks, perform a 15-minute workout. Place the AMT in manual and set it to a level-five resistance. Climb for four minutes, do short strides for six minutes and then long strides for five minutes. Do this two to three times a week. For the next two weeks, perform a 20-minute workout. Set the AMT to manual and adjust the resistance to a level six. Climb for three minutes, do short strides for four minutes and do long strides for 13 minutes. Do this workout two to three times a week.

Intermediate Workouts

If you already have an exercise routine and are looking to increase your current fitness level, lose weight and increase strength and stamina, do a six-week intermediate workout plan. Start each workout with a warm-up of five to 10 minutes of light cardio, like walking. Then, get on the machine and set the resistance to a level two; alternate between the four strides for five minutes, starting slow and increasing your pace to moderate by the end of the five minutes. For the first two weeks, do a 10-minute workout. Put the machine in manual and set it to a level six. Alternate two minutes of climbing and two minutes of short strides for 10 minutes. Do this two or three times a week. For the next two weeks, perform a 15-minute workout. Put the machine in the Interval setting and set it to level nine. Alternate three minutes of climbing and two minutes of short strides for 10 minutes. Do this two or three times a week. Finally, do a 20-minute workout for two weeks. Set the machine to the heart rate program. The machine will automatically adjust the levels for your heart rate. Your hands must be on the handles the whole time in this program, so the machine can read your heart rate. Do three minutes of climbing, three minutes of medium stride and four minutes of long stride. Repeat this sequence. Do the workout two or three times a week.

Advanced Workouts

Advanced workouts on the AMT machine continue to build strength and stamina, help you lose weight and increase your overall health and fitness. If you are training to run a marathon or play sports, doing an advanced exercise program can help you reach these goals. Do a six-week program designed with this in mind. Start each workout with a seven-minute warm-up at a resistance level of two. Go through each stride, building from a slow speed to a moderate speed over the course of seven minutes. For the first two weeks, do a 15-minute workout. Start by setting the machine to manual at a level four resistance. Climb for 15 minutes. Do this three to four times a week. For the next two weeks, perform a 20-minute workout. Set the machine to the interval program at a level-six resistance. Do short strides for 10 minutes and then long strides for 10 minutes. Do this three to four times a week. For the last two weeks, do a 25-minute workout. Set the machine to the interval program at a level eight. Do long strides for 25 minutes. Do the workout three to four times a week.

High-Intensity Interval Training

If you want to burn the maximum number of calories, interval training does this in the least amount of time. Thus, it is good for weight loss. Do interval training three times a week. Start with a warm-up. Put the machine in manual and set it to level three. Do short strides for two and a half minutes. Increase the resistance to a level five. Do medium strides for two and a half minutes. Next, begin your workout. Increase the resistance to a level eight. Do long strides for two minutes. Increase the resistance to a level 13. Do long strides for one minute. Increase to a level 18. Climb for one minute. Repeat the workout portion four more times. To cool down, reduce resistance to level five and do medium strides for two and a half minutes. Reduce resistance to level three and do short strides for two and a half minutes.

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