Regardless of the type of workout you want to get, eddy current brakes adjust quickly and quietly to help maximize your performance on the elliptical trainer. Many people use elliptical trainers to lose unwanted weight.
The resistance you set the elliptical trainer at to lose weight is variable depending on your fitness level and workout preferences.
Some fitness advisers suggest that you need to exercise around 50 percent of your maximum heart rate to burn fat effectively. However, "The Washington Post" reports that this is a myth and any resistance level on an elliptical will work for weight loss as long as you meet your calorie-burning goal. Exercising at a slower rate is effective, but it means your workouts will need to be longer to compensate.
If you want to build muscle in your lower body using an elliptical trainer, use high levels of resistance. Familiarizing yourself with the controls on the elliptical trainer before using it will help you easily increase the resistance as you exercise. These versatile machines allow you to adjust the resistance and, on many machines, the degree of elevation to further intensify your workout. Increasing resistance on the elliptical in your workouts will make you stronger, but it's important to not overdo it.
Work out at a resistance level that's sufficient to exert you but still allows you to carry on a conversation. If it's too hard, it's better to scale back than to lose motivation for your workouts. As with resistance workouts, speed workouts shouldn't be overdone, and some resistance is necessary. Going too fast on an elliptical could cause injury or cause you to lose your balance, particularly if you're just starting out. Going fast on an elliptical with very low resistance doesn't provide much payoff for your workout anyway because it will take longer to burn calories.
To find out how to make the most of every stride, we asked fitness experts for their best advice, plus an effective minute workout. Before even stepping onto the machine, set an intention for the workout.
Not having a goal is one of the biggest mistakes people make on the elliptical, says Marc Santa Maria , a group fitness instructor. You have to have a workout plan. For the most effective workout, actively push and pull the levers while maintaining an upright posture, keeping your shoulders pulled back and your abs engaged — otherwise your arms are just along for the ride. Working the machine without holding onto the handrails at all is another option.
Focus on the workout, not a plotline. With handrails on the machine, it can be tempting to grab on and lean forward as your legs do all the work. If you support your weight on the handrails, the machine will tell you your caloric expenditure is greater than it really is. Doing the same workout day after day may be effective at first, but it will eventually lead to a fitness plateau.
To reap maximum general fitness benefits, interval training is the way to go. Here are some ideas from Santa Maria to change up your routine:. Compete against yourself to get stronger and leaner. Your moderate speed should feel like going on a casual run — not a sprint but not a walk. Low resistance should be 40 to 50 percent of your maximum effort, moderate resistance should be 60 to 70 percent, and high resistance should feel like 80 to 90 percent. For an added challenge, do one or two second sets of low-intensity bodyweight exercises — such as planks , pushups , air squats , or lunges — off the elliptical during the recovery periods.
Bored of doing the same thing on the elliptical every day? Add these cardio and strength-boosting moves to your workout to change up the pace. Low impact cardio exercises can be just as effective, without all the stress and strain.
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