The elliptical is one of the easiest to use equipment in the gym. It has been a mainstay for workout routines for many fitness fans. They are also great for beginners, which makes it easy for any to begin on cardio workouts. It is also a low impact equipment which is easy on the joints, while maintaining heart and lower body health. But working out on an elliptical can become boring over time too. What you can do is to adapt an elliptical machine workout to boost the experience!
How To Choose And Start An Elliptical Machine Workout
Elliptical machines have gotten the reputation that it is too easy and ineffective. Truth is, it’s not just elliptical, but other equipment can also be ineffective depending on how you use it. If you are about to start exercising or coming back to your former active lifestyle, avoid doing too much at once. Starting on a low-impact cardio exercise is the best to try to lessen the health risks.
Each situation, however, might be different. Talk to a doctor before you try any workout or physical activity if you have any existing medical conditions. Also consider any injuries or current medication that can affect your condition.
Decide On The Length and Frequency Of Your Workouts
If you are coming from a sedentary lifestyle, you can consider beginning with a ten-minute workout for three times a week. You can slowly increase the length and frequency as you develop resistance. You can go up to 30 minutes every five times a week. This will help you reach the 150-minutes a week of moderate-intensity aerobic activity. This recommendation is from the American Heart Association.
Best Elliptical Machine Workout To Choose From
Here are some elliptical machine workouts that you can try on your elliptical. This would work for anyone, from beginners to experienced fitness enthusiasts. You can also incorporate these to your other high-intensity workouts or if you want to target specific muscle groups. There is also a workout for those who are used to working out in treadmills.
Booty Elliptical Machine Workout
The incline in your elliptical machine can help change your workout. Doing so helps the workout to target your glutes and hamstrings. An elliptical booty workout will also help you to workout and tone your backside. You will be able to do all this while improving your cardio health. Enhance your backside by keeping your heel down while using the elliptical.
Treadmill on the Elliptical Workout
Who says the elliptical can’t give you the same results like a treadmill? For this workout, you will adapt the running mechanism you would do on a treadmill. Put the incline at at least 10 degrees. It would also give you a future idea when the treadmills are all occupied in the gym. Don’t hold onto the elliptical handles so it can feel more like you’re on a treadmill.
Beginner Elliptical Machine Workout
If you are just starting on working out with an elliptical or just beginning on working out as a whole, then you can try this. You can start with your quads by pedaling forward. Then you can pedal backwards so you can target your backside and hamstrings. Your chest will be working as you push on the handles. Pulling on the handles can help you work on your upper back. Keeping a steady pace without holding on to the handles will help you stabilize your core.
Core Elliptical Machine Workout
Working out on your elliptical can definitely strengthen your core. The main technique is to not use the handle in the machine. As you do so, your body engages all the muscles in your core to keep and maintain your balance as you move. As you go faster, this will keep your core muscles working harder. Make sure that you are going at a manageable pace so you can avoid any injuries and accidents.
Working out with an elliptical machine can help you reach your fitness goals. Make sure to set attainable goals, add a healthy and balanced diet, and bring your A-game every exercise. Don’t forget to have enough rest days as well! Having enough rest days will help your body recover and develop greater physical fitness.