How you use your elliptical is just as important as using it. You don’t want to get hurt and your certainly want to make sure you are getting the most out of your workout.
Why be on your elliptical for 30 minutes and burn fewer than 300 calories when you could have burned 360 calories or more in that same half hour.
Just mount it safely, monitor your exercise intensity, and have fun!
Below are some tips on how to use an elliptical machine to exercise effectively:
Mounting an Elliptical Machine
Depending on the design of the elliptical you will mount from either the back or the side. You will always mount it from the side on rear drive ellipticals so be sure to use the stationary handrails for safe support. With front drive machines you can mount from either side of the elliptical, or from the sides. Always step onto the lowest pedal so that it will not shift your balance too much.
Warm Up
Start your elliptical exercise workout at a low speed and resistance for 3 to 5 minutes. Many machines are preprogrammed with a workout period, after which, your selected program will begin. You must warm up slowly to prevent injury and allow your body and muscle temperature to rise. You don’t have to start your warm up on your elliptical.
Work It!
Gradually warm up to your target heart rate to maintain an ideal intensity level. You must incorporate heart rate training into your workout in order to achieve your desired results but you don’t want to over do it and injure yourself. Also, remember to maintain the appropriate elliptical body posture while you workout and incorporate your arms if you wish.
Cool Down & Stretch
Cool down on the elliptical for 3-5 minutes, or longer, and slowly stretch (do not bounce) you main muscle areas to prevent injury. It’s during this time that you will be sitting on the floor in your home smiling, so pleased that you’ve finished a great workout in the comfort of your own home—how convenient and time efficient!
Frequency, Time, Intensity and Nutrition
Try to exercise on your elliptical 3-5 times per week for 20-60 minutes at a time. If you are trying to achieve your weight loss goals you should strive for 4-5 days per week and 45-70 minutes each workout. Remember to start slow if you are a beginner and work your way up, adding a minute or two a day. Your exercise intensity is monitored by your heart rate and you should strive to maintain 80% of your maximum heart rate. And if you’re trying to loose weight, don’t forget that correct nutrition and healthy weight loss is best. (Good luck, you can do it.)
Incorporate Variety into your Exercise Routine
Don’t let yourself get board. Make sure to use all of the programs, try going backward on an elliptical, and also try adding additional items to your home gym. You need to keep yourself just as excited in the future as you are today, imagining yourself on your future home elliptical. Mix it up and don’t let it become a close rack! Continue to do other exercises too. I know its an expensive piece of equipment but you can do other activities some days too.
Do you have a spouse who’s not convinced of the effectiveness of ellipticals? Do you still have questions about elliptical exercise versus treadmill exercise? Please read these and other elliptical articles to learn more.
