Determining how often you need to work out on your elliptical is dependent on a number of factors. In other words, not all workouts are the same. You must add intensity and duration to the equation. Elliptical trainers offer a form of aerobic exercise that works to increase your heart rate. Getting your heart beating faster is the key to effective cardiovascular training. The answer is not in the number of times, but in the minutes you stay on the elliptical per week. Talk to your doctor for advice on the best fitness plan for your health before beginning.
Intensity
How often you use the machine depends on the benefit of the exercise. Making the most of your workout means you can spend less time on the elliptical. Intensity is a critical component to any aerobic workout including elliptical trainers. Look at the user's guide for your elliptical and see if there is a way to change resistance. If there is only one resistance setting, increasing your speed will up the intensity. To determine the right intensity level for you, examine your goals. The American Council on Exercise explains low-intensity workouts may consume more body fat but not as many calories. A high-intensity exercise will burn calories but not diminish as much body fat. A good rule of thumb when working out is you should always be able to speak. If you cannot talk because you are short of breath, slow down.
Getting the Right Amount of Exercise
Aerobic exercise is a critical part of staying healthy, and there are some guidelines on how much exercise you need each week. Dr. Edward R. Laskowski states that if you opt for a moderate exercise regimen try to spend at least 150 minutes a week working out. All this time can be spent on your elliptical trainer if that is what you enjoy. If you get a high-intensity workout on the elliptical, then you can cut back to 75 minutes a week. Laskowski describes moderate intensity as brisk walking. You can translate that to an elliptical because it simulates walking. For high intensity, your speed on the machine should be more like a run.
Disadvantages to an Elliptical Trainer
While an elliptical trainer is low-impact, there may be disadvantages to working out exclusively this way. According to Dr. Jennifer Saam with Bellevue Podiatrist, an elliptical may not be feet-friendly. Saam explains that the design of an elliptical platform causes feet to flex when the weight shifts. This can lead to nerve irritation and other foot problems. Saam advises that if your feet go numb on the machine or if you feel pain, it would be beneficial to break up your workouts by using other machines on some days. Taking a few days off from the elliptical can save you some foot pain. When determining how many times you want to work out on the trainer, consider whether your feet bother you while on the machine.
Considerations
Elliptical trainers offer low-impact exercise that is easy on your knees and hips. For this reason, your doctor may prescribe an elliptical for your aerobic sessions. You should discuss your fitness goals with your doctor. Ultimately, your health is the primary concern. Your doctor may require you to limit the exercise or have a suggestion on how many minutes a week is appropriate for you.
Member Comments