Whether you are using an elliptical at the gym or buying one for yourself, it could be a very good investment in terms of time and money, if fitness or weight loss is your goal. You can burn around 270-400 calories with a 30 minute workout on the elliptical – how much you burn depends on the ramp height, the resistance and the speed stride.
It is the most used and also the most misused piece of equipment. There are a few things that you need to incorporate into your routine if you want to get the best out of your elliptical workouts.
Things to Remember during an Elliptical Workout
Here is a list of the things that can help you during an elliptical workout.
1. Stand Tall - Keep an erect posture with your head above your shoulders and your shoulders above your hips.
2. Use the handles properly - The handles are not there just to grab. Push and pull on the handles actively, but don’t grab them too tightly because that can cause your arms to fatigue.
3. Do not lean - that is not good in the long run, as it might result in lower back pains. Moreover, leaning reduces the effectiveness of the exercise.
4. Watch your speed - Do not go beyond a certain limit. Too much speed uses up the momentum, and your muscles are not fully engaged.
5. Use the multiple setting to target all areas of your body. Target your glutes and hamstrings by adjusting the incline. It helps you tone your backside and is also a good cardio workout. Pressing more with your heels should help you with this goal. Pressing more with your toes helps you tone your thighs.
6. Work your core. Let go of the handles. It engages your core better as you try to keep your balance. Monitor your posture by placing your hands on your hips.
7. Adjust the settings according to your body size. Enter your information to get personalised stats.
8. Adapting is the question. There are several ways to work out on an elliptical. Your body will adapt to a workout pattern in a period of 4-6 weeks.
After that, the workout doesn’t have that kind of resistance anymore and isn’t effective. Change your workout patterns every once in a while and try varied movements. Try using other equipment as well.
Creating the Right Balance
Anybody will tell you that when you exercise, you should do it with the sole purpose of exercise with nothing else on your mind, to maximize efficiency. It’s alright to listen to music, but try not to use your phone or surf the internet while you work out, as it can distract you from your goal. Use your arms and legs equally so that you can maximize the benefits of using an elliptical.
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