Author: Eric Davis

Even a few years ago, if you went to an gym or health club, you would have seen a row of treadmill and only 1 or 2 elliptical trainers. These days there is a possibility that there are more elliptical trainer than treadmill in that same health club. Today we are going to discuss why elliptical trainer has gain so much popularity over last 5-6 years.

1. Upper and Lowe Body Workout.

First, and elliptical trainer gives you both upper and lower body workout. Elliptical trainers are one of the few exercise machines where you can exercise both part of your body at once. It makes you work out more muscle group than you could have in a traditional treadmill or stationary bike.

In addition elliptical provides you a weight bearing workout. This is very beneficiary for muscle development. However, it is very important that you consciously apply pressure in your upper body workout; for getting optimum benefits. Many user only use the motion from flywheel of elliptical and do not use the upper body to push the elliptical. With the upper body workout, you are working out your – arms, chest, abs and your back.

2. Low Impact workout.

Number 2, your elliptical provides you a low impact workout. When working out in an elliptical, your feet never leave the pedal; as the result you are reducing the impact to your knees, ankles, hips and your back. Your lower body moves in an elliptical motion and there is no reverse impact. It is very natural motion that involves very minimum impact.

In comparison, while running on a treadmill, you can put on impact of 2.5 times of your body weight. Even when you walk on your treadmill, there is some degree of impact and shock to your body.

Elliptical trainer is perfect for people with stress and strain injury. Elliptical trainers originally gain popularity with baby boomer. It was designed to accommodate a person with stress injury.

3. Varied Motion.

Number 3, with an elliptical trainer you can do various motion exercise. For example, you can do typical forward motion. You can also do reverse motion. With this you can do targeted exercise to specific muscle groups – your hips, thigh , back etc. Many of the top class elliptical have incline with them. Incline is extremely good, as it kicks out your cardio exercise a lot. You can lose a lot of calorie in a very short amount of time.

4. Reduced rate of perceived Exertion

Number 4, with an elliptical trainer there is a reduced rate of perceived exertion. Although there are some controversy to this, study has shown that: Investigation of the physiological response on elliptical trainer shows that perceived exertion is lower on elliptical trainer based on the amount of energy used. In other term, you can work out more easily on an elliptical trainer than on a treadmill or stationary bike.

5. Low maintenance

Elliptical trainer needs very low maintenance, Compared with a treadmill. For example in an elliptical trainer: you do not have a motor, you do not have a belt that spins like the one in treadmill.

Another reason for its low maintenance is, they do not take the abuse the treadmill takes. Because in a treadmill, you can impact around 2.5 time of your body weight; but elliptical trainers are low impact. (Note: here we meant only the good quality elliptical trainers. Some of the budget elliptical are not well built and may break easily. They are made of light weight part and are not engineered to take a lot of abuse.)

When buying an elliptical trainer, look for the trainer that is good for your body and your budget. There are model that cost under $200 to more than $2000. We try never to recommend any elliptical under $500. Because they are ,made of light weight material and are not engineered in a way to last for a long time. When buying and elliptical trainer, you will need to remember few of the important factors: Your body weight, height, activity level and number of users.

Elliptical Trainers are one of the most popular machines out there and millions of people have them in their homes. They are incredibly popular for the reason of losing weight and are seen at nearly every gym you go to. Most people prefer these cross trainer because they are low impact machines, meaning that you still get the great workout you need while not getting the joint pain that usually comes with it.

Elliptical Machines are so popular in the fitness world because they provide you with a great cardio workout to work up a sweat and also burn tons of unwanted calories. They help elevate your heart rate without the perils of high impact machines, which do more damage to your body and joints.

They are usually preferred because they give you the same, if not better, workout you would get from just plain running. But people love ellipticals because you don’t have to go out on the street and run on flat surfaces. Plus, most cross trainers are equipped with a console that tells you how fast you are going, how many calories you have burned, and how far you have run so far. They are also built with timers and other different perks that can make exercising more enjoyable.

Working out with an elliptical is the path most people take when they want to get fit. These trainers open up a world of options for everyone and they are often more affordable than other machines.

They Help You More Than Running Does

Running is a thing of the past compared to working out on an elliptical. Running forces you to go out on a rough surface and face the dangers of the outside world. Running on a flat surface can seriously damage your joints and give you long-lasting damages. Plus, running outside can expose you to the harsh elements and other aspects of society, like traffic or construction. It might not always be easy to go out and find a time to run because it could be snowy, rainy, or windy. Running in dangerous weather is not the best choice to make.

Also, there are some people who are trying to lose weight and are a little self-conscious about it. Running outside basically lets everyone around them get a view, and some people are uncomfortable with that.

But ellipticals take the process of exercising indoors and makes it much safer and much more enjoyable. Working out inside, you do not have to face the elements and you do not have to be in the public eye if you do not want to be. Also, they are designed to help you work out, whereas running only damages your joints and makes you sore.

As Always, Eat Well

The true key to losing weight in any situation is to eat well and eat enough. There are magazine ads out there that claim it is best to restrict all the time, but in reality, that only leads to food binges and an increase in weight gain. Restricting is not a good way to lose weight. Instead, eat in moderation and don’t eat too much of one food at one time.

Instead, only eat the foods that are good for you and will actually benefit you in some way, instead of comfort foods and junk food. Eat what will help you lose weight and be sure that you are actually satisfied. This will help your weight loss journey become more enjoyable.

Actually Look at the Display

Ellipticals don’t have displays just so you can ignore them. Actually look at them and take in all the information they are giving you. They can tell you whether you are working hard enough to burn enough calories, and they will also give you other helpful tips, like how fast you are running and how far you have run already.

Overall, these are one of the best machines that will help you get to the weight you want. Paired with eating healthy, you can certainly lose unwanted weight on an elliptical. Most are paired with helpful displays that can ease your workout process, and others have handlebars that will also workout your upper body as well as your lower body.

Ellipticals have more advantages than running and can prevent you from suffering long-lasting damages later on in the future. Running only opens a door to joint damage, which isn’t fun at all.

In the end, what you choose to work out on is your preference, but most people opt for elliptical Trainers.

Many people finally finish the battle between the treadmill and the elliptical, and they choose the elliptical because of its flexibility, several customizable options, and its ability to give a full body workout.

But there is another piece of equipment to compare it to: the stationary bike. Most people compare the two pieces of equipment in terms of comfort, maintenance, and effect of the workout on the body. Most people favor the bike because they can sit down while working out, but others favor the elliptical because it gives a full body workout.

In the end, the purchase depends on the preference and lifestyle of the buyer, but let’s take a moment to compare them.

Space Issues

A lot of people don’t normally have too much space in their house, which makes it hard to find a decent piece of equipment, since most pieces are large and heavy. Often times, people can’t buy a certain machine because it would take up too much space.

Most ellipticals are heavy, huge, and take up a lot of time to set up, but other models have been designed to fold up, making it a little easier. Bikes, on the other hand, are typically smaller, don’t weigh too much, and can be assembled in a short amount of time. Most people find that bikes fit almost seamlessly into their lives because they are small, can be moved from place to place if need be, and don’t normally cost too much.

Recumbent Bikes are the Obvious Exception

Recumbent bikes are like stationary bikes, but they have a special back that helps support users during the workout. Overweight individuals who find working out on an elliptical daunting are better suited for recumbent bikes, which are designed to support the user and cause less back pain. They don’t add wear and tear on joints, either.

As a result, recumbent bikes are clearly an exception and have become an obvious favorite for people searching to lessen back pain and stress on the joints.

Advantages to the Bike?

Everyone knows one important advantage to using a bike: you get to sit down while working out. While exercising, people often get tired because they are out moving around and are dying to sit down. A bike, however, lets you workout your lower body while sitting comfortably.

But, while you get to sit down, answer these questions: Will sitting down bore you easily and make you give up your exercising efforts? Since you are sitting down, will you have the patience to work as hard as possible?

Both the elliptical and the bike target the muscles in the lower body, making things even. Also, some models of the recumbent bike come with hand pedals, allowing the user to get a better arm workout while exercising the legs and lower body.

Along with sitting down, there are three more main advantages to the bike: the size, the price, and the familiarity. Since most people do not have a lot of space in their home to work out, they search for smaller pieces of equipment that will give them a pretty decent workout. Most bikes tend to take up a lot less room than ellipticals and they are usually lighter in weight, making them easy to move if needed.

In terms of price, bikes are usually a lot less expensive as compared to ellipticals. They go easy on the wallet while still giving users a burning workout that tightens muscles and increases endurance levels.

In terms of familiarity, people who rode their bikes as children may opt for a stationary bike because they are already used to the feel of it. The feel of ellipticals takes some time to get used to, but you never forget how to ride a bike. While the term “ease of use” applies to bikes, it also applies to ellipticals, as there is a simple START button that gets you going.

Advantages with the Elliptical

While you can sit down on a bike while working out, the elliptical makes you stand, giving you a weight-bearing workout. Weight-bearing workouts are important to people who want to combat the onset of osteoporosis and strengthen the muscles in the body. Ellipticals also provide more customizable options to get the best workout possible.

Most ellipticals provide handlebars, giving users a full body workout, as compared to stationary bikes, which only work out the lower body. It is easy to see why most people who are serious about losing weight buy the elliptical.

“One-Piece” Test Winner

If you are looking for a machine that will give you more bang for your buck, look no further than the elliptical. As compared to other pieces of equipment, ellipticals can give you a whole body workout by providing handlebars to work the upper body and the moving parts at the bottom to work the lower body. There are hundreds of options to choose from when using an elliptical, but with most stationary bikes, you only get one option: pedalling. The idea of a full body workout on one machine is what turns people over to the elliptical.

As a single piece of equipment, it comes out on top. Other pieces of equipment may require additional purchases for more add-ons, but what you see is what you get with the elliptical. It has everything you need for an intense full body workout.

In a competition between the elliptical and the bike, the elliptical leaves the bike in the dust, proving to be the favorite amongst thousands of gym rats in the fitness world

Recent research suggests that our bodies benefit greatly from intermittent fasting (IF), and that exercising during a fast might not be as bad as we think. In fact, an empty stomach workout benefits our muscles, insulin regulation, and fat-burning ability.

Some studies have shown that eating carbohydrates that are easy to digest within an hour before exercise tends to allow athletes to workout longer than in the fasted state. One study found that, although there were no significant differences in heart rate and perceived exertion, men in a fasted state ran significantly shorter distances in 60 minutes than men who hadn’t been fasting.
Training in a fasted state may slightly affect your performance (competitive strength, speed or endurance).However for those who wish to lean out, lose body fat and retain/gain muscle than there are plenty benefits. One breakthrough study showed that 18-25 year old men who did intense cardio in a fasted state during a high-fat, high-calorie diet improved glucose tolerance and insulin sensitivity compared with both those who exercised without fasting and those who didn’t exercise at all. Of the three groups on the same diet, only those who exercised on an empty stomach didn’t gain weight!

The science behind how exercising in a fasted state benefits your body is not complete. We know that it has a lot to do with insulin, may involve Growth Hormone, and disrupts traditional ideas about protein digestion.
Insulin is a hormone that regulates how nutrients get used by the liver, muscle, and fat cells. Insulin production is a response to carbohydrate intake—every time you ingest carbs your body releases insulin to direct where these bits of food should go. Insulin helps manage fat storage and nutrient absorption. Insufficient sleep, lack of exercise, and overeating make our bodies less sensitive to insulin. Insulin resistance makes us more prone to diabetes, several types of cancer, and obesity.
During exercise after most of the glucose and glycogen from food have been used up, your body starts looking to fat as an energy source. After fasting, your body is especially sensitive to insulin, which it produces every time you eat. Insulin sensitivity helps your body use carbs, proteins, and fats more efficiently, promoting muscle creation and weight loss.

One explanation for why insulin resistance has become such a huge issue for us today is called the theory of thrifty genes. According to this theory, the ‘thrifty’ genotype would have been advantageous for hunter-gatherer populations, especially child-bearing women, because it would allow them to fatten more quickly during times of abundance. Fatter individuals carrying the thrifty genes would thus better survive times of food scarcity. However, in modern societies with a constant abundance of food, this genotype efficiently prepares individuals for a famine that never comes. The result of this mismatch between the environment in which the brain evolved and the modern environment is widespread chronic obesity and related health problems like diabetes. Simply put: our metabolisms thrive when we fluctuate between periods of feast and famine, spurts of exercise and rest, while an average modern life involves an abundance of food, constant eating, and being sedentary.

Another point to consider is how fasting affects the growth hormone. This controversial hormone promotes growth in children and adolescents and it can increase muscle mass and strength. A 24-hour fast can increase your production of the hormone even 20 times.

Some think that the intake of nutrients should be spread out through the day however studies suggest that eating only one or two meals per day might help build lean muscle. At the end of the day, unless you’re an athlete, your best strategy for healthy food consumption is simple: Don’t eat if you’re not hungry.

According to the ‘thrifty genes’ theory it’s impossible to damage your body by short term fasting (unless you have health issues in which case you should always consult your doctor). Intermittent fasting might reverse some of the consequences of a high-fat, high-calorie, sedentary lifestyle, and exercising in a fasted state might help your body use the food you eat later more efficiently.

It has happened to me recently that I piled on way heavier weight than usual on an exercise and I was shocked how easy it was to lift. I started thinking about why many people, especially women, underestimate their strength. Of course, not everyone wants to be a bodybuilder or a power lifter.

But can lifting too light make you skinny fat or be a total waste of time?

Of course, first of all it’s clever to do a set or more with just bodyweight, to warm up and practice form. Then you would gradually move up with smaller weights, that is obvious to anyone that goes to the gym regularly (hopefully). But sadly this is the point where many people (mostly women) stop their progress. It’s dangerous to lift too heavy or with incorrect form, but that’s a different subject.

So how do you determine how much to lift and why are women so afraid of these extra kilos on the bar?

Personally I observed that I was just scared of the weight, afraid of not being able to lift it or worse, dropping it on my head (too many tragic Youtube fail videos).  Some common workout programs suggest sets of 5, 8, 10 reps. Basically, this means that you should lift enough that you fail at the last rep! I repeat: you can’t go past 10 reps!  If you can, up the weight! If you don’t, you’re not progressing enough.  Two observations for the most common complaints about this:

a) ‘I don’t wanna get too bulky’
If it was so easy getting bulky, life would be a whole lot easier for bodybuilders. (Un)fortunately, especially for ladies, it’s not easy at all to grow muscle and bulk, so if you are a hobby, 3-times-a-week gym goer, don’t worry, you won’t be the next Hulk! If, somehow you notice excessive growth, just focus more on other areas of your body and work that larger, bulkier part less.

b) ‘I am not a bodybuilder’
Small rep ranges are not all you are going to do, and definitely not all bodybuilders do. They are, however a vital part of your progress and development; a good way to determine how strong you are and to have a point of reference for your progress. Depending on whether you’re more into muscle growth or toning you will choose the lower or higher spectrum of reps, but the most effective range seems to be 8-12 reps.
Again, this is not a universal rule, bodybuilders use various methods of alternating (supersets, drop sets, pyramid, over-training), however it is a good starting point for beginners and a tool to assess your strength.

HIIT workouts are hot in the fitness world and stand for High Intensity Interval Training. They are workouts that are meant to spike your heart rate and get your blood flowing for a beneficial workout. HIIT workouts are usually short, varying anywhere from 10 to 20 minutes, and force your body to perform at its highest level.

HIIT workouts have been adapted by plenty of other sports, like skiing and skating, and have been taken up by different indoor exercise machines. Many people endure HIIT workouts on treadmills, ellipticals, and other biking machines to lose weight.

How Does HIIT Work?

HIIT workouts engage your body and force it into anaerobic energy production. This is when your body breaks down all the carbohydrates you have consumed and uses them for fuel to help you get through your workout and the rest of your day.

HIIT workouts can be done multiple times a week with short intervals. Each HIIT workout includes a short warm up to help your body get ready to perform, followed by the main workout routine. These workout routines can involve sprints or any other form of short, quick exercise. This helps speeds up the process and forces your body to burn more carbohydrates and turn them into fuel for you. The point is to force your body to its limits for a maximum of 30 seconds, then rest for 15 to 20 seconds.

When you stop after the 30 seconds, you usually have just enough time to catch your breath and swallow a quick drink of water. This recovery period helps you slow down for a few moments and recollect yourself. When the time is up, you follow again with another 30 second workout, and you repeat the process until your workout is completed.

HIIT workouts usually end with a cool down to help your body repair itself. A cool down is essential to your body because it gives your muscles a chance to relax after such a strenuous workout.

At first, you might only be able to do a few repetitions of HIIT, but as you keep going and gain more endurance, you will be able to do more and more repetitions. But at first, start out slow and you will be able to climb the ladder as you move forward in your workouts.

HIIT Workouts Actually Work

With HIIT workouts, your body is actually doing more work than if you were to do a regular workout. In normal workouts, your heart beat only raises slightly and it is kept at that level until you finish your workout. But with HIIT workouts, you force your heart rate up to its maximum level for a brief period of time, then let it drop. This constant up and down motion with your heart rate is what forces your body to work more. When your body works more, it also burns more and helps tone your muscles more.

Plus, HIIT workouts typically help you burn fat throughout the rest of the day. Studies have shown that normal workouts don’t always help you burn fat after you get off the elliptical. HIIT workouts are designed to keep your body in the mindset of working out and help you burn that unwanted fat.

HIIT workouts help your metabolism stay up long after you have completed your workout, which helps you burn more calories in the long run. Compared to other workouts, HIIT workouts tend to help you burn more. Low and high intensity workouts help, but they don’t give you the same results as HIIT workouts do.

Other studies have shown that HIIT workouts can keep up your metabolism as long as 24 hours after your initial workout, which will help you burn calories and fat to get a slimmer look. On the other hand, low impact workouts will only keep your metabolism up a few hours after your workout.

In the end, HIIT workouts seem to be the best option to choose. These short, fast-paced workouts will keep you on your toes and get your heart rate up. For those looking for a great way to burn calories and fat, HIIT workouts are the way to go.

Try a HIIT workout for yourself and see the difference. At first, you might have to start out slow, but eventually, your body will have the endurance to perform longer HIIT workouts. Once you start with HIIT workouts, you will start to see positive results, like weight loss and an overall sense of health.

 

Warm Up

50-60% of your Max Heart Rate

This zone is the least intense. You are in it just to warm up or cool down, in order to prevent injury.

---

Fat Burn

60% – 70% of your max heart rate

Stay in this zone if your goal is to lose weight. Your body is fuelled by 10% carbohydrates, 5% protein and 85% fat. This actual number of calories burned per minute will be less than in a higher zone, but you’ll be able to maintain exercise longer

---

Cardio

70% – 80% of your Max heart Rate

Also called aerobic zone. In this zone you’ll get the greatest health benefits overall. Your heart and lung capacity will increase and your overall fitness will also increase so you’ll be able to exercise longer. Your body will get 50% of your calories from fat 50% from carbohydrates; protein burn will be minimal.

---

Extreme

80% – 90% of your Heart Rate

Also called anaerobic zone. This is a highly intense exercise and should be limited to no more than 10 – 20 minutes. Your body’s ability to consume oxygen will increase. If you push it too hard your body will start producing lactic acid. Your body will burn 85% carbohydrates, 15% fat and minimal percentage of protein.

---

Max

90% – 100% of your Max Heart Rate

You are pushing your heart to the limits here. And should consult your doctor to check if you can exercise in this zone safely.

---

Finding Target Heart Rate

The karvonen method factors in resting heart rate (HR rest) to calculate Target Heart Rate (THR), using a range of 50% – 85%.

THR = ((HR max – HR rest) x %intensity) + HR rest

For example, someone with a HRmax of 180 and a HR rest of 79:

50% intensity: ((180-70) x .5) + 70 = 125 bpm

85% intensity: ((180-70) x .85) + 70 = 163 bpm