The Elliptical Trainer: You should understand the Elliptical Exercises & Cardio Benefits before passing over this workout machine for your home or gym visits.
One of the most common types of fitness equipment today is the Elliptical Trainer. Every gym, both large and small, has this piece of equipment. Treadmills, bikes, and rowers are also common in the gym but the Elliptical Trainer is the most popular. Unfortunately, the Elliptical is the most misused piece of gym equipment. It is also highly underrated.
If you have never heard the term, Elliptical Trainer, you may know it as an X-Trainer or a Cross Trainer. It is a machine that remains stationary and it imitates walking, running, and climbing stairs. An Elliptical has two pedals for the feet and two levers for the hands.
Thinking about buying an Elliptical, you should look for one with the latest technologies. This will ensure the best workout possible. You should look for a machine with a center drive. You should also choose a model with an adjustable ramp. This will allow you to change the incline from flat to uphill.
If you are one of those people who believe that an Elliptical is just designed to warm you up for a real workout, you are wrong. Below, you will learn a bit about what the Elliptical exercises can really do for you.
#1 Cardiovascular Benefits
Using an Elliptical will get your heart pumping. This is great for your cardiovascular system. It is also a great aerobic exercise. This will strengthen your heart and your lungs. When it comes to choosing the best cardio exercise, an Elliptical is great. The elliptical exercises can burn as much as 5 times the calories of a standard treadmill or stair stepper.
#2 A Total Body Workout
A total body workout is one of the major Elliptical exercises & cardio benefits. If you are working out on an Elliptical, you will be exercising your whole body. These machines will work your lower body and your upper body at the same time. You cannot get this type of workout from a treadmill. When you workout on an Elliptical, you will push and pull the hand levels in the same way that your legs are moving. This will help you achieve a full boy workout.
#3 A Non-Impact Piece of Equipment
When you are working out on an Elliptical, your feet remain on the pedals at all time and they will always be stabilized. This won’t put excess strain on your ankles and knees the way that running or cycling will. Because of this, the Elliptical exercises are safe for you if you are older, if you have joint issues or injuries, or if you have varicose veins.
#4 Strength and Endurance
Looking for a piece of equipment that will build muscle endurance and strength, the Elliptical is a great option. Since it is a weight-bearing exercise, you can target your calves, glutes, hamstrings, and your quadriceps. Best of all, you can do all of this without putting too much strain on your knees.
#5 Weight Control
If your main fitness goal is to lose weight, the Elliptical exercises can help you reach your weight loss goals. This is because you can burn plenty of calories when you are working out on an Elliptical. There have been studies that have shown that an Elliptical workout can burn up to 400 calories in 30 minutes.
Many people who workout on an Elliptical feel a low Relative Perceived Exertion (RPE). This means that you may not feel like you are working hard enough when you are on the Elliptical so you end up working a bit harder. This often results in your burning more calories and losing more weight.
#6 Easy To Use
An Elliptical is great because it is very easy to use. An Elliptical takes up a small amount of space, therefore, you can use it right in your own home. This is great if you don’t have the time to get to the gym. Since using an Elliptical is simple, you won’t need help from a personal trainer. Finally, you can get a high-intensity workout on an Elliptical. This will allow you to get a full workout in half the time that it takes with other forms of cardio workouts.
#7 You Can Customize Your Workout
When you do the same activity again and again, over time, your body will get used to it. This means that the muscles won’t work as hard as they once did, making it difficult for you to burn as many calories as you once did.
When you use an Elliptical, you can change your stride, the length, and the resistance. You can also change the speed during the workout. When you do this type of interval training, you won’t need to worry about getting too used to the elliptical exercises. An Elliptical can increase muscle engagement and will help you burn more calories.
There are plenty of Elliptical exercises & cardio benefits associated with an Elliptical machine. It is also easy to use and you can change your workout daily.
Use Elliptical For Tabata (HIIT) Workout
Once you’re ready to try a high-intensity interval training program, the elliptical offers differing variables in that you can increase the resistance level of the pedals. On the elliptical, you may want to build your intervals based on the resistance level and/or incline. You can increase the resistance on your “high” periods and decrease it on your “rest” periods.
Here are a couple of ideas on what a typical Tabata (HIIT) program could look like. Keep in mind that you can design your own intervals based on your own fitness level. However, always begin with at least a 5 minute warm up before getting into the heart of the workout. Remembering to then cool down for another 5 minutes or so at a slower pace after your workout.
20 Minute Elliptical Exercises for a Tabata (HIIT) Workout:
Min 0-2: Resistance 5, Incline 5
Min 2-3: Resistance 10, Incline 5
Min 3-5: Resistance 5, Incline 7
Min 5-6: Resistance 10, Incline 7
Min 6-8: Resistance 7, Incline 9
Min 8-9: Resistance 12, Incline 9
Min 9-11: Resistance 7, Incline 9
Min 11-12: Resistance 12, Incline 9
Min 12-14: Resistance 9, Incline 11
Min 14-15: Resistance 14, Incline 11
Min 15-17: Resistance 9, Incline 9
Min 17-18: Resistance 12, Incline 9
Min 18-20: Resistance 7, Incline 9
28 Minute Elliptical Tabata (HIIT) Workout:
Min 0-2: Resistance 0-2
Min 2-5: Resistance 2-3
Min 5-6: Resistance 8
Min 6-7: Resistance 2
Min 7-8: Resistance 8
Min 8-9: Resistance 2
Min 9-10: Resistance 10
Min 10-11: Resistance 3
Min 11-12: Resistance 10
Min 12-13: Resistance 3
Min 13-14: Resistance 8
Min 14-15: Resistance 2
Min 15-25: Repeat minutes 5-15 while pedaling backward
Min 25-28: Cool Down
Give Tabata or HIIT on an Elliptical a shot and see for yourself how this type of training can give your workouts – and results – a big boost!
Let us know if you have tried any elliptical exercises and how it is working for you. Our readers all are looking for information on what others are trying.