Review of Elliptical Trainer

Category: Elliptical-workout

  • What Muscles Does an Elliptical Work? A Comprehensive Muscle Guide

    What Muscles Does an Elliptical Work? A Comprehensive Muscle Guide

    The elliptical machine is a staple in many gyms, favored for its ability to provide a low-impact cardiovascular workout.

    Ellipticals primarily work the lower body muscles such as the quadriceps, hamstrings, and glutes, while also engaging the upper body if the machine has moving handles.

    This makes it an effective full-body workout tool.

    Using an elliptical is more than just gliding back and forth. It mimics a cross-country skiing motion, which not only burns calories but also helps in building muscle endurance.

    The elliptical targets muscles across various parts of the body, including calves, thighs, arms, and even the core.

    What excites me the most about the elliptical is its versatility.

    You can adjust resistance and incline to focus more on different muscle groups, ensuring a varied and comprehensive workout with each session.

    The elliptical sets itself apart from other cardio equipment like treadmills and bikes by offering a low-impact yet challenging workout.

    Every stride strengthens your muscles while boosting cardiovascular health.

    For anyone looking to add variety to their routine, the elliptical offers a unique combination of benefits.

    This guide will explore how you can make the most out of it by understanding which muscles are worked and how you can maximize your fitness gains.

    Key Takeaways

    Understanding Ellipticals

    An elliptical machine in a gym, with pedals moving and handles being pushed and pulled, surrounded by various workout equipment

    When using an elliptical machine, I notice how it’s designed to simulate walking, running, or climbing. The elliptical trainers provide a low-impact workout, which means they’re easier on my joints compared to running on a treadmill.

    Benefits of elliptical workouts include improving cardiovascular health and enhancing muscle endurance.

    With the movement involving both the arms and legs, I can engage in a full-body workout. This makes it an efficient piece of fitness equipment for those who want to save time.

    The dual-action handlebars allow me to incorporate upper body exercise, while the pedals work on the lower body.

    This cross trainer is perfect for targeting the glutes, quads, hamstrings, and calves. The stationary handlebars offer balance support.

    Different features of ellipticals can be customized to my needs.

    These include adjustable resistance levels and incline settings, which help vary my workout intensity.

    Tracking my heart rate and calories burned are features I find essential for monitoring progress.

    While some people might prefer other machines, I appreciate the versatility of the elliptical.

    It allows me to control both speed and tension, so I can focus on different muscle groups.

    This adaptability makes it a popular choice in gyms and homes alike.

    Here’s a quick overview of what muscles the elliptical works:

    • Glutes
    • Quads
    • Hamstrings
    • Calves
    • Arms
    • Core

    The elliptical is undeniably a valuable tool for a complete workout.

    Benefits of Elliptical Training

    I find elliptical training offers a range of benefits that make it a popular choice for many fitness enthusiasts. It’s an excellent option for aerobic exercise and improving cardiovascular health.

    One key advantage is its low-impact nature.

    Unlike running, which can be harsh on the joints, ellipticals provide a smooth motion that reduces stress on the knees and ankles.

    This makes it ideal for those looking to protect their joints while still improving their fitness.

    Burning Calories
    Ellipticals can help in weight loss efforts by enabling calorie burning.

    Depending on the intensity and duration of the workout, I can burn several hundred calories in just one session.

    Resistance Training
    Ellipticals often come with adjustable resistance, allowing me to incorporate aspects of resistance training into my workouts.

    Increasing resistance helps in building muscle and improving overall strength, especially in the lower body.

    Strength Training
    While not solely dedicated to strength training, ellipticals do engage multiple muscle groups.

    During a workout, my calves, quads, hamstrings, and glutes all get a good exercise, contributing to better muscular endurance.

    Versatile and User-Friendly
    An elliptical is suitable for all fitness levels and can be adjusted for a challenging or moderate workout.

    In summary, elliptical training is a versatile and effective way to improve fitness while being gentle on the body.

    Upper Body Musculature Engagement

    Using an elliptical machine engages multiple upper body muscles. It’s not just a lower body workout.

    I like how the elliptical can activate arms and shoulders while also working on chest and back strength. Let’s explore how these muscle groups are involved.

    Arms and Shoulder Activation

    When I use an elliptical, I notice how my arms and shoulders get involved.

    The push and pull action of the handles activates the biceps and triceps. This movement can help tone these muscles over time.

    The shoulders, including the deltoids, also work during this exercise.

    The action engages the trapezius muscles in the upper back, contributing to improved posture.

    This added benefit helps in strengthening the entire upper body.

    It’s interesting to see how the simple mechanical motions of an elliptical contribute significantly to upper body conditioning.

    Chest and Back Building

    The elliptical also plays a role in building chest and back muscles.

    Specifically, the pectorals and latissimus dorsi are engaged during the workout.

    Each stride helps in tightening these muscles, offering a more comprehensive upper body workout.

    Additionally, the rhomboids in the upper back are activated, providing structural balance.

    This muscle engagement helps ensure better support for my spine and stability in general.

    I find that consistent use of the elliptical can lead to noticeable improvements in the strength and endurance of these muscles, helping to boost my overall upper body strength.

    Core and Back Conditioning

    When using an elliptical, I focus on engaging the core and back muscles to enhance the workout’s effectiveness.

    Targeting the abs, obliques, and the posterior chain ensures a well-rounded approach to conditioning these crucial areas.

    Abdominals and Obliques

    The elliptical provides an excellent opportunity to work on the abs and obliques.

    By maintaining proper posture and a slight forward lean, I activate the core muscles, particularly the rectus abdominis. This muscle runs vertically along the front of the abdomen and is essential for overall core strength.

    The obliques, which are the muscles running along the sides of the torso, also get engaged during the elliptical workout.

    To target these muscles more effectively, I incorporate slight twists of the torso.

    This movement not only strengthens the obliques but also enhances balance and stability, giving me a comprehensive core workout.

    Posterior Chain Enhancement

    Working on the posterior chain is key to a strong back.

    The elliptical helps engage these muscles, particularly the lower back, glutes, and hamstrings, when I emphasize pushing through the heels.

    Doing this promotes better muscle activation and distributes exertion more evenly across these areas.

    I find that focusing on maintaining an upright posture during my elliptical session helps strengthen the muscles along the spine.

    This includes the erector spinae, which are essential for maintaining back health and posture.

    By ensuring that my movements are deliberate and controlled, I maximize the benefits for my core and back conditioning.

    Lower Body Workout Efficiency

    Using a machine like the elliptical can target key lower body muscles.

    It combines calorie-burning cardio with focus on muscles like thighs, quads, hamstrings, and glutes.

    Thighs and Quads Focus

    When I use the elliptical, I notice it has a strong impact on my thighs and quads.

    These muscles are crucial for stability and force when moving.

    I find that the natural motion of the elliptical closely resembles regular strides, thus engaging the quadriceps constantly.

    This action helps increase their strength and endurance efficiently.

    The quads handle most of the workload, especially during the upward and forward motions.

    This emphasis ensures they become toned and robust over time.

    I appreciate how the elliptical allows adjustments in resistance, which further challenges the thighs.

    Hamstrings and Glutes Workout

    My hamstrings and glutes benefit significantly from using the elliptical.

    The backward motion engages these muscles effectively, promoting a balanced lower body workout.

    This low-impact exercise ensures that my joints are protected while still delivering a solid workout.

    The gluteus maximus is extensively activated throughout the movement.

    This not only helps in strengthening but also shapes these muscles over time.

    I focus on keeping a consistent rhythm to maximize these benefits.

    I find that increasing the incline setting can further enhance the workout for hamstrings and glutes, offering a more intense challenge.

    Calves and Stabilizers

    When using an elliptical machine, the calves and stabilizing muscles play a crucial role.

    The machine helps to tone the calf muscles while enhancing stability and balance in the legs.

    These benefits improve overall workout efficiency and reduce injury risk when exercising.

    Calf Muscle Toning

    Elliptical machines effectively target the calf muscles, including the gastrocnemius and soleus.

    As I push the pedals downward, these muscles contract, leading to better definition and strength. This is similar to standing calf raises.

    A consistent elliptical routine can effectively tone the calves over time.

    By focusing on the gastrocnemius and soleus, I can achieve a well-rounded leg workout.

    Adjusting resistance levels on the elliptical can also aid in progressively building calf muscle strength and endurance.

    Stability and Balance

    Stabilizing muscles like the anterior tibialis work to maintain balance during an elliptical workout. These muscles help keep the foot stable and aligned, preventing falls or missteps. This stability is vital for efficient movement.

    By engaging balance-related muscles, I improve coordination and minimize the risk of injury. Using the elliptical helps engage key stabilizers in the lower body, reinforcing good posture and overall leg strength. Active use of these muscles enhances balance during daily activities, too, making it a valuable aspect of elliptical training.

    Workout Variables and Their Impact

    In elliptical workouts, adjusting variables like resistance and incline can significantly affect which muscle groups are engaged and the intensity of your workout. By understanding these factors, you can tailor the elliptical experience to meet specific fitness goals.

    Resistance and Intensity Adjustments

    When I increase the resistance on an elliptical, it demands more effort from my muscles, particularly in the lower body. This adjustment primarily works the quadriceps, hamstrings, and calves. The extra resistance forces my muscles to exert more energy, simulating the effect of walking uphill or climbing stairs.

    Higher resistance levels also influence cardiovascular intensity. As my muscles work harder, my heart rate increases, providing a more robust aerobic workout. In turn, this boosts stamina and overall cardiovascular health. Most ellipticals feature moving handles, which, when utilized, involve the upper body muscles like the biceps and triceps, offering a full-body workout experience. This feature allows me to distribute the workout effort and maximize calorie burn.

    Impact of Incline

    Using the incline option on an elliptical changes the angle at which I work, placing a different emphasis on various muscle groups. A higher incline targets the lower body, engaging the glutes and hamstrings more than at a flat level. Lower incline settings usually focus on the quadriceps and calves.

    Incorporating incline adjustments can also contribute to better toning of specific muscle areas and an enhanced calorie-burning session. I find that varying the incline throughout a workout helps keep the muscles working differently, preventing adaptation and promoting continuous muscle engagement. This variety can be beneficial for avoiding workout plateaus and maintaining overall body conditioning.

    Cardiovascular and Fat-Burning Effects

    When I use an elliptical, I’m engaging in a cardio workout that efficiently burns calories. This exercise is great for increasing my cardiovascular endurance while being kind to my joints due to its low-impact nature.

    The elliptical helps me burn belly fat by providing a consistent calorie burn. By maintaining a steady pace, I maximize my stamina and energy use. Unlike high-impact exercises, using an elliptical reduces the risk of injury, allowing me to work out longer and more frequently.

    Here’s a simple breakdown:

    • Steady Pace: Keeps heart rate up
    • Low-impact: Protects joints
    • Consistent Motion: Burns calories effectively

    An elliptical workout suits a variety of fitness levels. Whether I’m just starting or have been exercising for a while, I can adjust the resistance and speed to match my needs. This versatility makes it easy for me to track my progress and set new goals.

    Engaging regularly in these workouts contributes to my cardiovascular health. Over time, I notice improvements in breath control and overall stamina, which positively affects my daily life and other physical activities.

    Strategies for Maximizing Gains

    To maximize gains using an elliptical, it’s crucial to incorporate specific strategies. High-Intensity Interval Training (HIIT) and a combination of strength and endurance training play vital roles.

    Incorporating HIIT

    I find that adding HIIT to my elliptical sessions boosts my workout efficiency. This technique involves alternating between short bursts of intense activity and rest or low-intensity periods. By adjusting the resistance and speed, I can increase muscle activation and cardiovascular benefits.

    Using HIIT workouts on an elliptical helps in burning more calories in less time. For example, I might pedal at maximum effort for 30 seconds, followed by a minute of easy pedaling to recover. This method aids in improving both aerobic and anaerobic fitness while also enhancing metabolic rate post-workout.

    Strength and Endurance Training

    Combining strength training with elliptical workouts helps me in building muscular endurance. While the elliptical focuses on leg muscles, adding resistance exercises targets other muscle groups, creating a balanced routine. Simple exercises like squats or lunges can be incorporated before or after my elliptical sessions.

    Integrating these exercises supports overall muscle growth and endurance. This combination not only increases total calorie burn but also boosts the toning of both upper and lower body muscles. By designing my workout to include intervals of resistance work along with elliptical sessions, I enhance my strength and achieve a well-rounded fitness regimen.

    Safe Practices and Proper Form

    When using an elliptical, maintaining proper form is crucial to preventing injury and maximizing benefits. I start by ensuring my feet are comfortably planted on the pedals. Keeping my back straight and shoulders relaxed helps to avoid strain. Holding the handles lightly allows for natural arm movement while maintaining balance.

    Engaging both the pushing muscles (like the quadriceps) and pulling muscles (such as the hamstrings) creates a balanced workout. By actively flexing these muscles, I ensure better muscle activation and efficiency. This approach not only tones my legs but also supports joint function.

    In my workout routine, I pay attention to the elliptical’s resistance settings. Beginning with a low resistance allows me to warm up safely. Gradually increasing the resistance challenges my muscles and improves my stamina. It’s important to listen to my body; if I feel fatigued, I reduce intensity.

    Using controlled movements is key. I make sure my stride is smooth and consistent. Avoiding erratic or jerky movements helps protect my joints and enhances the overall effectiveness of the exercise. Staying mindful of these practices ensures a safe and productive session on the elliptical.

    Elliptical vs. Other Cardio Equipment

    When comparing ellipticals to other cardio machines like treadmills and cycles, each has unique benefits. I’ll explore differences in exercise type, muscle engagement, and suitability for a home gym.

    Elliptical and Treadmill Comparison

    I find that both the elliptical and treadmill offer effective cardio workouts, but they engage muscles differently. The elliptical provides a low-impact exercise that reduces stress on joints, making it ideal for people with joint concerns. It helps me work my upper and lower body simultaneously, giving a more balanced workout.

    In contrast, treadmills focus primarily on the lower body. Running or walking on a treadmill provides a more intense workout for my legs, especially targeting the calves and thighs. While running can improve my bone strength due to the weight-bearing nature of the exercise, it can be harder on my knees over time. In my home gym, the choice between these machines often depends on my current fitness goals and any physical limitations.

    Elliptical and Cycling Benefits

    Using an elliptical, I get a full-body workout since both my arms and legs are active. This can help improve muscle tone in my body while also increasing my heart rate effectively. It’s a versatile machine for different fitness levels because I can adjust the resistance to vary the intensity.

    Cycling, whether on a stationary bike or outdoors, primarily targets my leg muscles. Cycling offers great cardiovascular benefits and builds endurance. However, I usually find that it does not engage my upper body as thoroughly as an elliptical does. Cyclists may appreciate the ability to ride for longer periods, making it a great option for longer cardio workouts. In a home gym, having an elliptical and a cycle allows me to diversify my routine and target different muscle groups.

    Frequently Asked Questions

    When using an elliptical machine, various muscles work together to provide a balanced workout. This section addresses some common questions to help you better understand the benefits and functions of this popular exercise equipment.

    Which specific muscle groups does using an elliptical machine target?

    The elliptical machine targets several major muscle groups, including the quadriceps, hamstrings, glutes, and calves. By supporting upper body movement with handles, it can also engage muscles in the arms, shoulders, and back.

    Can you get muscle gains from using an elliptical machine?

    Yes, consistent use can contribute to muscle endurance rather than significant size gains. It helps tone the muscles, especially in the lower body, by providing low-impact resistance through continuous motion.

    What are the benefits of incorporating an elliptical machine into my workout routine?

    Using an elliptical machine offers a full-body workout with minimal joint stress. It boosts cardiovascular health, enhances endurance, and burns calories effectively. It is ideal for people seeking to improve their fitness levels while reducing injury risk.

    How does operating an elliptical machine in reverse mode affect the muscles worked?

    Operating an elliptical in reverse targets the calves and hamstrings more intensely. This variation can help diversify your workout and address muscle imbalances by engaging muscles differently than forward motion does.

    Will using an elliptical regularly lead to visible changes in leg muscle definition?

    Regular use of an elliptical can improve leg muscle definition through consistent toning and strengthening. However, visible results depend on factors like workout intensity, frequency, and individual body composition.

    Is the core engaged while exercising on an elliptical machine?

    Yes, the core is engaged while using an elliptical. This engagement helps stabilize your body. It also provides additional balance and contributes to overall muscle tone and strength in the core area.

  • Maximize Elliptical Workout Results: Quick Tips for Burning More Calories

    Maximize Elliptical Workout Results: Quick Tips for Burning More Calories

    Optimizing Resistance Settings

    Resistance and incline settings can make or break your elliptical workout. Tweaking these features helps you meet your fitness goals and keeps your workouts fresh.

    Adjusting to Fitness Goals

    Want to burn more calories? Increase the resistance on your elliptical. This makes your muscles work harder. For beginners, start low and slowly build up. Aim for a level where you can still talk, but it’s a bit tough.

    For strength gains, crank it up higher. Your legs should feel the burn after a few minutes. Mix it up with intervals. Try 1 minute at high resistance, then 2 minutes lower. This keeps things interesting and boosts your fitness.

    Remember, everyone’s “high” is different. Listen to your body and adjust as needed.

    Understanding the Incline Feature

    The incline feature on ellipticals is a game-changer. It mimics going uphill, working different muscle groups. Lower inclines target quads, while higher ones hit glutes and calves harder.

    Start with a moderate incline if you’re new. As you get stronger, bump it up. Many machines let you change incline mid-workout. This is great for interval training.

    Try this: 2 minutes flat, 2 minutes incline, repeat. It keeps your body guessing and helps avoid plateaus.

    Mastering Proper Form

    Good form on the elliptical helps you get better results and stay safe. Let’s look at how to use the machine right and avoid problems.

    Avoiding Common Mistakes

    Many people make mistakes on the elliptical without knowing it. Keep your back straight and engage your core to maintain proper posture. Don’t lean on the handles or slouch forward.

    Look straight ahead, not down at your feet. This helps your neck and back stay aligned. Keep your feet flat on the pedals. Don’t lift your heels or push with just your toes.

    Use your arms to push and pull the handles. This gives you a full-body workout. Don’t hold the stationary handles unless you need help with balance.

    Preventing Muscle Cramps

    Muscle cramps can ruin a good workout. To avoid them, stay hydrated before and during exercise. Drink water regularly, even if you don’t feel thirsty.

    Warm up for 5-10 minutes at an easy pace. This gets your muscles ready for harder work. Stretch gently after your warm-up and again after your workout.

    If you feel a cramp coming on, slow down and take deep breaths. Gently stretch the affected muscle. If the pain is bad, stop and rest. Don’t push through severe cramps.

    Effective Interval Training

    Interval training on an elliptical can boost your fitness and help you burn more calories. By mixing high-intensity bursts with rest periods, you’ll get a great workout in less time.

    Implementing HIIT Routines

    HIIT workouts on an elliptical are a great way to challenge yourself. Start with a 1:1 work-to-rest ratio. This means 30 seconds of hard effort followed by 30 seconds of easy pedaling.

    As you get fitter, try increasing the work periods or shortening the rest times. A good goal is to work up to 1-minute intervals with 30 seconds of rest.

    Change up your routine by playing with resistance and speed. During work intervals, crank up the resistance or pedal faster. This keeps your body guessing and helps prevent boredom.

    Planning Recovery Intervals

    Recovery intervals are key to making the most of your HIIT workout. These periods let your body catch its breath and prepare for the next push.

    During recovery, keep moving but at a much easier pace. This active rest helps clear lactic acid from your muscles. It also keeps your heart rate from dropping too low between bursts.

    Try different recovery times to see what works best for you. Some people do well with equal work and rest times. Others might need longer rests to maintain intensity during work periods.

    Remember, the goal is to push hard during work intervals. If you can’t catch your breath during recovery, you might need to adjust your workout.

    Maximizing Cardio Output

    To get the most out of your elliptical workout, focus on boosting your heart rate and extending your exercise time. These strategies help burn more calories and improve fitness.

    Boosting Metabolism

    Increasing your metabolism during elliptical workouts can lead to better results. Start with short bursts of high intensity. Try 30 seconds of fast pedaling followed by 1 minute at a slower pace. Repeat this pattern for 15-20 minutes.

    Add resistance to make your muscles work harder. This builds strength and burns more calories. Don’t forget to use the arm handles. A full-body workout revs up your metabolism more than just using your legs.

    Switch up your routine often. Try going backwards or focusing on pushing with your heels. These changes challenge your body in new ways and keep your metabolism fired up.

    Extending Workout Duration

    Longer workouts burn more calories and build endurance. Aim to increase your elliptical time gradually. Start by adding 5 minutes each week until you reach 45-60 minutes per session.

    Make it fun to stay motivated. Watch TV, listen to podcasts, or create upbeat playlists. Time flies when you’re entertained.

    Break up long sessions into smaller chunks if needed. Two 30-minute workouts can be just as effective as one hour-long session. The key is consistency.

    Stay hydrated during longer workouts. Drink water before, during, and after to keep your energy up and avoid fatigue.

    Total-Body Workout Techniques

    An elliptical machine surrounded by various exercise equipment in a modern gym setting

    The elliptical machine offers a great way to work your whole body. By using the right techniques, you can target both your upper and lower body for a complete workout.

    Engaging Upper Body

    To get your arms and upper body moving, grip the handles firmly. Push and pull them as you pedal. This works your biceps, triceps, and shoulders.

    Try changing your hand position. Hold the inner handles to target your chest. Grab the outer handles to work your back muscles more.

    Don’t forget to keep your core tight. This helps stabilize your body and works your abs.

    For an extra challenge, let go of the handles for short periods. This makes your core work harder to keep you balanced.

    Working the Lower Body

    Your legs do most of the work on an elliptical. To target different muscles, try pedaling forward and backward.

    Increase the resistance to make your legs work harder. This builds strength in your quads, hamstrings, and calves.

    Playing with the incline also changes which muscles you use most. A higher incline works your glutes and hamstrings more.

    Try standing up straight sometimes, and other times lean forward slightly. This small change can make a big difference in which muscles you feel working.

    Remember to keep your feet flat on the pedals. This helps you use your whole leg, not just your toes.

    Designing a Workout Routine

    A good elliptical workout routine helps you reach your fitness goals faster. It mixes different intensities and durations to keep your body challenged and motivated.

    Balancing Workout Intensity

    Interval training on the elliptical can boost your results. Try switching between high and low intensity every few minutes. This keeps your heart rate up and burns more calories.

    Start with a 5-minute warm-up at an easy pace. Then do 1 minute at high intensity followed by 2 minutes at a moderate pace. Repeat this pattern for 20-30 minutes.

    End with a 5-minute cool-down. As you get fitter, increase the high-intensity intervals and shorten the rest periods.

    Mix up your routine with different types of workouts. Do steady-state sessions some days and intervals on others. This variety keeps your body guessing and improves overall fitness.

    Aim for 3-5 elliptical workouts per week, each lasting 30-60 minutes. This helps you burn enough calories to see results. Remember to adjust the resistance and incline to make your workouts harder as you get stronger.

    Integrating Cross-Training

    Cross-training adds variety to your fitness routine and helps improve overall performance. It can boost your elliptical workouts and prevent boredom.

    Complementing with Other Exercises

    Mixing up your workouts is key to getting better results. Try adding strength training to your routine. Lift weights 2-3 times a week to build muscle and burn more calories.

    Swimming is great for your heart and easy on your joints. Hit the pool once a week for a full-body workout.

    Yoga can improve flexibility and balance. Take a class or do some poses at home to stretch those muscles.

    Hiking gives you a change of scenery and works different muscle groups. Get outside on weekends for a nature boost.

    Remember to give yourself rest days. Your body needs time to recover and get stronger.

    By adding these activities to your elliptical sessions, you’ll see better fitness gains. Your body will thank you for the variety!

    Strategies for Weight Loss

    The elliptical can be a great tool for shedding pounds. By focusing on caloric burn and creating a deficit, you can make the most of your workouts.

    Caloric Burn and Deficit

    To lose weight on the elliptical, you need to burn more calories than you eat. Aim to burn 300-500 calories per session. This can usually be done in 30-45 minutes of moderate to vigorous effort.

    Increase the resistance and incline to boost your calorie burn. Try interval training too – alternate between 1 minute of high intensity and 2 minutes of recovery.

    Don’t forget about diet. Cut 250-500 calories from your daily intake. This, combined with elliptical workouts, can lead to 1-2 pounds of weight loss per week.

    Stay consistent. Do elliptical workouts 4-5 times per week. Mix in strength training on other days to build muscle and boost metabolism.

    Track your progress. Use a fitness app or journal to log workouts and meals. This helps you stay accountable and see results over time.

    Winding Down with a Proper Cool Down

    After a tough elliptical workout, it’s time to slow things down. A good cool down helps your body recover and prevents dizziness or muscle soreness.

    Start by gradually reducing your pace and resistance on the elliptical. Aim for about 5 minutes of easy pedaling to let your heart rate come down slowly.

    Next, step off the machine and do some light stretches. Focus on the muscles you just worked:

    • Quadriceps
    • Hamstrings
    • Calves
    • Lower back

    Hold each stretch for 15-30 seconds without bouncing. This helps improve flexibility and reduces muscle tension.

    Don’t forget to hydrate! Grab some water to replace fluids lost during your workout.

    A proper cool down isn’t just about feeling good – it has real benefits. It helps:

    • Prevent blood from pooling in your legs
    • Reduce the risk of dizziness or fainting
    • Lower your heart rate gradually
    • Decrease muscle stiffness and soreness

    Remember, the cool down is part of your workout too. Skipping it means missing out on these important benefits. So take those extra few minutes to wind down properly – your body will thank you!

  • Understanding the Dual-Action Feature of an Elliptical Machine

    Understanding the Dual-Action Feature of an Elliptical Machine

    Do you want to get the most out of your elliptical machine? Look no further! With its dual-action feature, you can maximize your full-body workout and achieve all the benefits that come with it.

    Let’s take a journey together and learn how to make the most of this incredible feature and help others discover the joy of a full-body workout.

    So, are you ready to get started?

    Upper Body Engagement with Handlebars

    Engaging your upper body on an elliptical machine is crucial for a full-body workout. Handlebars help activate muscles in your chest, back, shoulders, biceps, and triceps, while also improving coordination and posture.

    Maximize the benefits of a dual-action workout by adjusting your grip and resistance.

    Muscle Activation

    You can work out your chest, back, shoulders, biceps, and triceps by using the handlebars on an elliptical machine. This resistance-based workout helps activate and strengthen all of these muscle groups. It’s an excellent way to provide a full-body workout that engages both the upper and lower body.

    Muscle ActivationStrength Training
    Upper Body WorkoutResistance Training
    Muscle EngagementFull-Body Workout

    Achieving the desired results requires proper form and an appropriate level of resistance. Altering your grip on the handlebars can also target different muscle groups. With dedication and consistency, you can achieve the desired outcomes of increased caloric burn, improved cardiovascular fitness, time-efficiency, and reduced risk of muscle imbalances.

    Coordination

    By using the handlebars on an elliptical machine, you can coordinate the movement of your arms and legs to engage your upper body. This type of exercise enhances coordination, improving neural communication and increasing efficiency. This can help optimize the effectiveness of your workout, as well as enhance your mind-body connection.

    This type of workout also requires coordination between your muscles and brain, which is beneficial for overall health. The resistance of the handlebars also helps strengthen the muscles of your chest, back, shoulders, biceps, and triceps.

    Working out with the dual-action feature of an elliptical trainer can help you get the most out of your exercise regimen.

    Posture

    Transitioning into the upper body engagement with handlebars, using this feature helps maintain a good posture while you work out. The handlebars require you to push and pull, activating your chest, back, shoulders, biceps, and triceps. This not only improves your upper body strength, but also your core engagement and spinal alignment. Balance and stability are also enhanced, as you’re required to coordinate your arms and legs together. All of these benefits lead to improved posture and overall better performance during your workout.

    BenefitsHow It Works
    Improved posturePush and pull the handlebars
    Core engagementActivate chest, back, and more
    Spinal alignmentCoordinate arms and legs together
    Upper body strengthIncrease resistance for muscles
    Balance and stabilityMaintain good form and posture

    Benefits of Full-Body Workout

    You can reap a variety of benefits from a full-body workout on an elliptical machine.

    Increased caloric burn: A full-body workout on an elliptical machine can help you burn a significant number of calories. The combination of upper and lower body movements engages multiple muscle groups, resulting in a higher calorie expenditure compared to exercises that only target specific areas.

    Enhanced cardiovascular fitness: Using an elliptical machine provides an excellent cardiovascular workout. It elevates your heart rate and improves blood circulation, which strengthens your heart and improves overall cardiovascular health.

    Time-efficiency: Full-body workouts on an elliptical machine are time-efficient. Since it engages multiple muscle groups simultaneously, you can achieve a comprehensive workout in a shorter amount of time compared to targeting specific muscles individually.

    Reduced risk of muscle imbalances: Using an elliptical machine helps to promote muscle balance and prevents the development of muscle imbalances. It engages both the upper and lower body, ensuring that all muscle groups are equally worked and strengthened.

    These benefits make full-body workouts on an elliptical machine a popular choice for individuals looking to improve their fitness levels and overall well-being.

    Increased Caloric Burn:

    Your full-body workout on an elliptical machine can lead to increased caloric burn compared to exercises that target only one part of your body. The resistance provided by the handlebars helps in strengthening the muscle groups, and using your arms and legs together requires coordination. This can enhance neural communication and maintain a good posture.

    Benefits of resistance training include effective calorie burning and muscle activation techniques. It’s important to keep your spine straight and core engaged for a proper form to maximize workout intensity.

    With the dual-action feature, you can get a comprehensive exercise session in a shorter period and reduce the risk of muscle imbalances.

    Enhanced Cardiovascular Fitness:

    Combining upper and lower body movements on an elliptical machine can help to improve your cardiovascular fitness. Engaging both the arms and legs in a workout increases your aerobic capacity, which can help to strengthen your heart and lungs. This can result in improved cardiovascular endurance, increased lung capacity, and improved stamina.

    All of these benefits can lead to improved overall heart health and improved performance during your workouts. Additionally, the dual-action feature of an elliptical machine can provide an effective full-body workout in a shorter period of time, allowing you to reap the benefits of improved cardiovascular fitness while saving time.

    Time-Efficiency

    By engaging both your upper and lower body in a workout, you can achieve a full-body workout in a fraction of the time. This time-saving technique is beneficial for those who are looking to optimize their time and make the most out of their workouts.

    By utilizing efficient exercises and maximizing efficiency with the dual-action feature on an elliptical machine, you can get a comprehensive workout in a shorter period. This can be achieved by using proper form, adjusting the resistance, varying your grip, and including intervals.

    With these time-efficient techniques, you can significantly reduce the time spent working out, while still achieving the same benefits of a full-body workout.

    Reduced Risk of Muscle Imbalances

    By utilizing a full-body approach, you can help reduce the risk of muscle imbalances and overuse injuries. When exercising on an elliptical machine, engaging the upper and lower body simultaneously can prevent injuries, improve muscle balance, and aid in overuse prevention.

    Proper technique is key, as it requires coordination and posture to engage the muscles effectively. Additionally, adjusting the resistance to a challenging level and varying your grip on the handlebars can further engage all muscle groups.

    With this full-body approach, you can reap the rewards of a balanced workout, from increased calorie burn to enhanced cardiovascular fitness.

    Maximizing Upper and Lower Body Involvement

    To get the most out of your elliptical workout, there are several strategies you can implement.

    First, focus on maximizing upper and lower body involvement. This means using the elliptical’s handlebars to engage your upper body muscles while also targeting your lower body.

    To do this, you can adjust the resistance on the elliptical machine. Increasing the resistance will make it more challenging for both your upper and lower body muscles, providing a more intense workout.

    Another way to maximize involvement is by varying your grip on the handlebars. This will change the muscles that are being targeted in your upper body. For example, using an overhand grip will engage your biceps and back muscles, while an underhand grip will target your triceps and chest muscles.

    Including intervals in your elliptical workout can also help maximize upper and lower body involvement. Intervals involve alternating between periods of high-intensity and low-intensity exercise. This can be done by increasing the resistance or speed for a set amount of time, then returning to a more moderate pace.

    Finally, focusing on the push and pull of the handlebars can further engage your upper body muscles. Rather than just holding onto the handlebars, actively push and pull them as you move your legs. This will work your chest, back, and arm muscles, providing a full-body workout.

    Proper Form

    To maximize the effectiveness of the dual-action feature, it’s important to stand up straight and engage your core while evenly distributing your weight between your arms and legs. Proper form is key to getting the most out of your workout while avoiding injury. Here are some technique tips to keep in mind:

    Body AlignmentWeight Distribution
    Stand uprightEvenly distribute
    Engage coreArms and legs
    Avoid leaning

    Remember to use proper form while exercising with the dual-action feature to avoid fatigue and maximize your workout. Keep your body aligned and your weight distributed evenly as you push and pull the handlebars. This will help you get the most out of your workout while avoiding injuries.

    Adjust Resistance

    Once you’ve perfected your form, you can start adjusting the resistance to involve both your upper and lower body. Here are some resistance adjustment techniques to consider:

    1. Determine optimal resistance levels: Use a level of resistance that’s challenging for both your arms and legs while avoiding levels that are too low or too high.
    2. Resistance and muscle engagement: Adjusting the resistance can help you engage more muscles and increase the intensity of your workout.
    3. Resistance and form: Keep your form consistent even when increasing the resistance to maximize the effectiveness of the exercise.
    4. Resistance and workout intensity: Use intervals of intense effort and recovery periods to further engage all muscle groups and increase the intensity of the workout.

    Vary Your Grip

    By varying your grip on the handlebars, you can maximize the effectiveness of your workout and further engage both your upper and lower body. Alternative grips, such as overhand, underhand, wide, and narrow, can target different muscle groups and provide an effective full-body workout. Here are some grip techniques to try:

    GripTargeted MusclesBenefits
    OverhandChest, back, shouldersStrengthens upper body muscles
    UnderhandBiceps, tricepsImproves coordination and posture
    WideCore, backIncreases stability and balance
    NarrowForearms, wristsEnhances grip and hand strength

    Include Intervals

    Boost your workout by including intervals of intense effort and recovery periods to engage both your upper and lower body. Interval techniques can help you maximize the dual-action feature of an elliptical machine and reap all the associated benefits.

    Here are a few interval training tips to consider:

    1. Vary the intensity of your efforts for maximum benefit.
    2. Incorporate interval variations to target different muscle groups.
    3. Increase the duration of your intervals for a more intense workout.
    4. Monitor your heart rate to ensure you’re not pushing yourself too hard.

    Focus on the Push and Pull

    Continuing to maximize your upper and lower body involvement, focus on pushing and pulling the handlebars to engage your muscles. Proper techniques can help you activate your arm muscles, improve coordination, and maintain proper posture.

    These push and pull techniques help in strengthening your chest, back, shoulders, biceps, and triceps, while also helping you to better coordinate your arms and legs.

    Additionally, focusing on the handlebars helps you to keep your spine straight, making it easier to maximize your upper body engagement.

    Utilizing these techniques can help you get the most out of your full-body workout on an elliptical machine.

    Conclusion

    The dual-action feature of an elliptical machine provides an efficient way to get a full-body workout.

    As you rock back and forth on the machine, you’ll be able to envision your body as a boat, with the handlebars your oars – rowing through a sea of muscles, toning and strengthening your entire body.

    With this dual-action feature, you can make the most of every workout and achieve the balance and health you desire.

  • 7 Elliptical Workout Ideas for Weight Loss

    7 Elliptical Workout Ideas for Weight Loss

    It’s remarkable how useful ellipticals are! A lightweight, multifunctional machine that provides you the option to do cardio workout and drop a few extra pounds with ease. There are numerous workout plans designed for ellipticals that concentrate on your abdomen, thigh, and overall body fat, for both beginners and professionals.

    Some of the top elliptical workouts include leg-butt interval workout, seesaw workout, tabata workout, and more. They are exceptionally effective for burning fat throughout the body, as well as focusing on specific muscles that tend to hold more fat.

    Losing weight is comparatively a difficult task to follow for some people. As our bodies are different, progress can also vary. Some of you might be able to lose weight quicker than others. However, you shouldn’t lose hope when you see poor progress. In this article I will be sharing some elliptical workouts for weight loss that will definitely help you reach your weight loss goals.

    How to Get Started

    Love it or hate it, a pre-workout routine is a must. You have to do a few simple things before working on your elliptical machine. Not only would it help you to lose weight faster, but it would also prepare you mentally for a good exercise. Remember, it’s all in our head, and how we perceive it. If you can make yourself believe something, you can definitely achieve it!

    Begin with food. I understand that some of you don’t like eating before working out, but some people need to eat, for medical conditions or other factors. However, do not eat anything heavy, or oily before starting. Depending on what you have, select a protein shake, or a bar. Also, fruits that provide you with energy, such as bananas, and dates, are recommended.

    Drink plenty of water throughout the day. If you don’t, workouts are going to be extra difficult for you, because it would make you dehydrated. Another important thing is- warmups. It would raise your body temperature by increasing blood flow to the muscles. This process reduces the risk of injury and decreases the likelihood of muscle soreness after working out.

    Elliptical Workouts: 7 Best Plans for Weight Loss

    The workouts listed below would guide you through every aspect you would need to know about how you can lose weight faster, and more effectively. Warm-ups and rest periods are included too. Besides, I have provided tables so it is easier for you to follow. Try them, and decide which one works the best for your needs.

    1. 40 Minute Leg-Butt Elliptical Workout

    As the name says, this exercise is for your lower body parts; legs and butt. It will give you toned and stronger muscles, with an added benefit- the infamous thigh gap! As usual, this workout starts with a 10-minute warm-up, which gets your body started for the whole exercise. When you are doing this, try to put pressure on your stomach too, if you want to lose belly fat.

    For the first 10 minutes, the machine’s resistance should be set to low, about 3-5. The following 10 minutes will be the moderate workload stage, involving 150-170 strides per minute, and now the resistance should be increased to 7-8. It is important not to hold the handles during this process, as it will decrease the pressure from your legs.

    During the next 15 minutes, you will need to go all the way, setting your resistance to 12-15. Maintain a speed of 170-180 strides per minute while keeping your back straight. This is to locate your entire body pressure on your back, and abs. Keep pushing yourself, and if you feel this is too easy or hard for you, by all means, you can pause in between.

    In the last 5 minutes, reduce your resistance to 5 again, and slow down the strides, as naturally as possible. This will allow your body to slowly come back to its natural state. Catch your breath, and drink water. Check out the table below for easy instructions!

    Time (Minutes)Intensity LevelStride Per MinuteResistance
    0-10Low1003-5
    10-20Moderate150-1707-8
    20-35Intense170-18012-15
    35-40Low100-1205

    2. Full Body 20 Minute Tabata Workout

    The Tabata technique is one of the most popular interval training exercises. A specific pattern is followed, which is-20 seconds of maximum effort, followed by 10 seconds of rest. However, for this workout with the elliptical, I’ve designed a more effective version that would give your body the time to increase heart rate and give you sufficient rest time.

    So at first, start with a 10 minutes warm-up as usual. It’s not a part of the routine, but it’s highly recommended for you. Divide your 20 minutes of workout time into 4 minutes of hard work and one minute of rest. So that makes a total of 4 sets. As this is a full-body workout, you would have to equally use the handles as well, for achieving toned arms.

    The resistance and intensity of this Tabata would be entirely dependent on you, and how much load you can take. The ideal resistance, however, is 12, and you should aim for 160-180 strides each minute. The incline of your elliptical can be adjusted to 5-7. For a 20 minute workout, repeat the table below four times.

    Time (Minutes)Intensity LevelStride Per MinuteInclineResistance
    0-4Highest160-180512
    4-5Low0xx

    3. 30 Minute Tabata Belly Fat Workout

    This is the same process, but it’s more focused on your abdomen, hips, and abs. As Tabata is a part of HIIT (High-Intensity-Interval-Training), it has a sufficient amount of every process your body needs to go through, for burning fat effectively. It also gives your body the chance to undergo an exhaustion process, which lets you recover from the sudden increase in heart rate.

    This plan consists of 5 minutes of intense work, and one 1 minute break. As this workout is for your upper body and abdomen, you need to set the incline to 10, and resistance to 15. It may sound difficult, but this is what you need to do when you have to focus entirely on your stomach area. For covering a 30-minute exercise, you would need 5 sets.

    During the resting periods, you have to sit straight throughout the time, so that you don’t lose the concentration you have built while exercising. Using the handles of your elliptical can be beneficial because it also helps you work on your sides, and chest. And if you have moveable handles, then you can at the same time work on your shoulders too.

    This exercise is also similar to the cardio exercises ‘High Knees’ and ‘Butt Kicks’. If you have done those before, you’d know much pressure it puts on your ab area, and how you have to keep your back straight to really get those muscles to get concentrated. So it’s highly recommended to follow those basic rules. Repeat the table 5 times, for a complete 30-minute workout.

    Time (Minutes)Intensity LevelStride Per  MinuteInclineResistance
    0-5Highest170-1805-812-16
    5-6Low0xx

    4. 45 Minute Seesaw Workout

    The reason why it’s called ‘seesaw workout’ is, the motions of the paddles would go forward and backward every 5 minutes. This particular system would make all your leg and arm muscles work constantly, but without the fear of cramps in between. As you will be focusing on different directions every five minutes, your muscles would get the time to unclench.

    The resistance and incline level of the elliptical would also shift with time. You have the liberty here to adjust these as you go. You can increase the resistance and decrease the incline, or vice versa. Therefore, this also mimics the seesaw movements. Nevertheless, this shouldn’t mean that you would slack off, and set those to lower settings.

    In order to begin, relax your muscles and do some stretching. Try 10 jumping jacks, 10 squats, 10 high knees, and 10 arm circles. By activating all your muscles, these exercises will make your movements easier and your chances of injury would be reduced. If you don’t feel comfortable doing these, then you can always warm-up in your elliptical for additional 10-15 minutes.

    The workout would start with a 5 minute forward pedaling, with low resistance and high incline. It can be set to 5 and 15, depending on what you like. Next, you have to reverse pedal for 5 minutes, with the same volume of resistance, and incline. Once you’ve covered the initial 10 minutes, repeat as you go to cover all 45 minutes. The table below can be your guide.

    Time (Minutes)Stride Per MinuteInclineResistanceDirection
    0-512012-155-7Forward
    5-1012012-155-7Backward
    10-151205-712-15Forward
    15-201205-712-15Backward
    20-2512012-155-7Forward
    25-3012012-155-7Backward
    30-351205-712-15Forward
    35-401205-712-15Backward
    40-4512012-155-7Forward


    5. 30 Minute Burn and Build

    This 30-minute elliptical workout would surely do wonders for you, if you are looking for exercises that will burn your fat, and at the same time, build your muscles. It’s very rare to find a program that works both ways. Hence, this routine would become your ultimate favorite in no time!

    For a workout involving this variety of advantages, the optimal incline and resistance are 10 and 12, respectively. You need to keep your attention focused on how many pedals you are performing each minute, and that’s all! The more you pedal, the more calories you will burn, so keep track. However, the ideal amount is 130-150 per minute.

    If you are a beginner, it’s natural for you to feel overworked, so feel free to rest in between if needed. You can also decrease the levels of incline and resistance as you go, but do try to keep up with the actual system. Try to push yourself as much as you can, so that you get to experience the benefits this workout has to offer.

    The workout offers recovery periods, so whether you are new to this or an experienced athlete, you would not be forced to do too much as this workout is designed to be non-stressful. Follow the table, and adjust as you need to. Remember to keep your resistance fixed to one level, and it should take 60-70% of your overall effort.

    Time (Minutes)ResistanceInclineStrides Per Minute
    0-51210120
    5-151212150
    Restxxx
    15-201210150
    20-251212120

    6. 30 Minute Beginner’s Workout

    This beginner’s workout is very light and requires moderate effort. People who just bought an elliptical or who have only recently started working out will benefit from this plan. It’s very important for beginners to understand their machine first before they jump into it. There are different types of machines, so know yours better.

    The workout starts with a 10-minute warm-up session, where you have to properly move all your muscles, through the elliptical. That means, you have to use both the handles and the pedals, so it works for your arms, legs, thighs, hip, and shoulders. After 10 minutes, you will notice your stamina increasing, which means you are ready to push harder!

    So, for beginners, the slots are divided into 5-minute time frames, for easy comprehension. Start slow, and increase your pace as you go. Incline and resistance should be adjusted to your needs as you are new to this machine. Do not, however, reduce those to a level lower than 10. Keep in mind that you should take breaks between the slots, never during them.

    You should try to stick to this workout as much as possible; otherwise, you will not lose any weight. This workout is designed for moderate levels, so you need to follow it religiously, to see the best results. 5 days a week should be a good practice for the most part, but you can try 3 or 4 days too. Check the table for understanding the procedure.

    Time (Minutes)InclineResistanceStride Per Minute
    0-10< 9< 9100
    10-15< 9< 9120
    15-20<9< 9135
    20-25< 9< 9140
    25-30< 9< 9100

    7. 30 Minutes Incline Booster

    This workout focuses on building muscles and shedding off excess weight. As you continue working out to this plan, you would notice your legs and back have a more defined muscle structure than before. The belly fat will disappear in less than 2 weeks if you go through this work out 4 times a week.

    Incline booster workout is suitable for beginners too, as it would slowly increase and decrease the difficulty level with time. As the incline increases, it becomes more difficult to pedal and keep a steady balance. Therefore, this is most effective for legs and thighs. However, it will also boost your metabolic power to the max, which means you will lose weight faster.

    You should aim for a moderate resistance level between 10-12. The warmup period is not included in this method, so spend at least 10-15 minutes extra on cardio, or on any warmup that you like.

    Time (Minutes)InclineResistanceStride Per Minute
    0-101010-12120
    10-201210-12120-140
    20-301510-12140-150

    Getting the Best Out of Your Elliptical Workouts

    Yes, ellipticals are a very straightforward machine and are fairly easy to use. But that does not mean, there are no tips you can use to get the best results in less time! Do not worry, I will not push you to exercise more! These are some unique ways to improve your posture so you can burn more calories while exercising.

    So first of all, never lean on the handles. You may automatically grab something when you get tired, but if you do it, you’ll burn lesser calories, and you may also experience muscle tightness. Secondly, always stand straight! It engages your core muscles and stretches your abdomen. Hence, making you lose more fat near your belly area.

    Finally, when you’re pedaling, you need to remember to never stand on your toes or the balls of your feet. It puts extra pressure on your knees and makes you more vulnerable to injuries. And when you have injuries, adjust your difficulty levels, so it’s easier for your body. Never put too much pressure on yourself, as progress takes time.

    In the meantime, exercise regularly and consider eating a healthy diet. Food is very important when it comes to weight loss. If you are in a position to monitor your calorie intakes, then remember that you should always burn far more calories than what you consume!

    Conclusion

    Ellipticals are excellent for losing weight. They are great low impact exercising tools that make losing weight very early. But you won’t go much far without a proper workout routine. So, hoping these 7 elliptical workouts for weight loss will be helpful to you on your journey to achieving a healthier body.

    Thank you for reading, and stay fit! See you next time!

  • How Long Should You Be on the Elliptical?

    How Long Should You Be on the Elliptical?

    If you are looking for ways to lose weight faster, then you might have heard that riding an elliptical makes it easier than any other machine. Now if you are new to using ellipticals you might be quite overwhelmed to wonder how long should I be on the elliptical to get the fastest results.

    Elliptical workouts can help with losing weight in approximately 30 to 60 days. If high-intensity interval workouts are performed every 5 days a week then approximately in 30 days almost 10 kilograms can be shredded. However, if you are doing low-intensity workouts every week on the elliptical then it will take around 60 days to have noticeable weight loss.

    Losing weight is faster using the elliptical if it is coupled with a number of other things like good diet and HIIT exercise. Following all the right approaches to elliptical workouts can accelerate weight loss. This article incorporates all information pertaining to elliptical workouts to help you enhance your weight loss.   


    What Factors Accelerate and Delay Weight Loss on Elliptical?

    Losing weight on the elliptical is quite faster than riding on any other workout machine. However, depending on the intensity of your workout, your calorie intake, and your approaches to using the elliptical; the time to lose weight on the elliptical varies.

    Below I have talked about some factors that influence the rate at which you can lose weight by regular elliptical exercises.

    The intensity of Your Workout 

    Depending on whether you choose to do high intensity or low-intensity workout on the elliptical your time for losing weight will vary.

    If you perform High-intensity interval training (HIIT) workouts regularly then you will be able to lose almost 10 kilograms in 30 days. However, if you do not prefer heavy cardio then doing Low-intensity steady state (LISS) workouts will be toning your body in around 60 days. 

    High-intensity workouts help you to burn your calories even when you are not working out. Therefore, high-intensity workouts on the elliptical should be your preference if you have the goal set for shedding 9 to 10 kilograms in 30 days. 

    The fitness instructors also suggest that doing a 20 minutes high-intensity workout on the elliptical is a better choice to see some fast results in the weight loss journey. High-intensity workouts increase your heart rate. And increased heart rate works as a catalyst to burn calories faster.

    The more intense workout you will perform the more your heart rate will be increased. And it will cause your body to use more of your body fat to restore the energy you lose during the high-intensity workout. Therefore, a high-intensity workout on an elliptical will take approximately 30 days to lose weight and even tone the body.

    Performing low-intensity workouts on the elliptical takes a comparatively longer time to lose weight than high-intensity workouts. But, low-intensity workouts on an elliptical still can give you faster weight loss results than any other workout machines.

    If you run 30 minutes on the elliptical every 5 days a week then you will notice your legs and arms will get even-toned in approximately 60 days. And you will lose some weight as well in these 60 days.

    So, if you dread heavy cardio and your aim is to lose a significant number of calories in less than three months then perform low-intensity workouts on the elliptical regularly.

    To plan out how many calories you will be burning in your elliptical workout sessions you can check out this Elliptical Calorie Calculator. This should help you plan out a proper work out session depending on your current body state and goals.

    Calorie Intake

    Losing weight on the elliptical gets accelerated if your elliptical workouts are coupled with proper calorie intake. If you consume processed food in less quantity and start taking thermic foods regularly then your elliptical workouts will provide faster results.

    Taking thermic foods, in other words, foods with high fiber, plant-based, and animal protein increases your metabolism. When your metabolism is increased it will really give a boost in your efforts on the elliptical.

    High metabolism will help you burn more calories during workouts and rest. So, if you add thermic foods like beans, tofu, lentils, and seafood to your meal you will be able to accelerate your weight loss with your elliptical workouts.

    Approaches to Riding an Elliptical 

    You need to incorporate some useful approaches while you ride the Elliptical machine so that you do not delay losing weight. To see the faster results on the elliptical you need to adapt these approaches described below.

    While you push and pull through the elliptical stride, you need to use your resistance as much as possible. With increased resistance, while working out on elliptical you will be able to tone your body and cut some calories faster than you can do with zero resistance.

    While working out if you lean your body towards the elliptical armrests then it will reduce the calorie burning while you work out. And that will prevent you from losing weight faster. To get a faster result, you need to stand up straight while you push and pull through the elliptical stride. It will cause you to use up a lot of your energy and your body will burn more fat to restore your energy. 

    If you put too much pressure while riding your elliptical machine you will most probably delay your weight loss. Putting too much pressure on your toes will cause you to lose your stamina. Also, it might numb your feet.

    With low stamina and numb feet, you won’t be able to maintain a pace with your elliptical workouts. And it will delay your weight loss. To avoid facing these issues, go easy on your toes by using your heels to sit back while working out. 

    Only working your lower half won’t accelerate your weight loss. Therefore, you should work your upper body once a week with the help of moving handles of the elliptical machine. And working both your upper and lower half will accelerate your weight loss. 

    What Are the Elliptical Workouts that Accelerate Weight Loss?

    Almost all high-intensity interval training or HIIT workouts on elliptical accelerate weight loss. Below here are two of the most common HIIT workouts that you can consider doing to accelerate your weight loss:


    Front to Back

    With the help of this exercise, you will be able to tone down your lower half of the body. Because while performing this workout you work your lower half muscles and core.  

    In this workout, you need to set the incline at nine. And then you need to pull and pull through the elliptical stride by moving your legs counterclockwise and clockwise. You need to do this exercise every 5 days a week for 20 minutes.


    Backward Running 

    This 20-minute workout requires working both your upper and lower half of your body. If you need to tone your whole body at the same time then this workout should be your preference. 

    To perform this workout, you need to push and pull the elliptical stride by forward and backward pedaling. While you pedal backward, do remember to use your upper body to increase resistance and balance. This workout will burn up to 300 calories in 20 minutes. 

    Elliptical workouts help to cut weight faster than the other workout machines. But cutting weight on the elliptical is not only about chalking out how long should I be on the elliptical to get fast results. It is also about maintaining a good diet and planning out proper approaches to workouts. Only then elliptical workouts can accelerate your weight loss.

    I hope you are able to greatly accelerate your weight loss with what you have learned in this article. Thank you so much for reading. And, I wish you all the best on your weight loss journey.

  • Is the Elliptical Machine Bad for Your Lower Back (Learn from Experience)

    Is the Elliptical Machine Bad for Your Lower Back (Learn from Experience)

    The elliptical machine is a fantastic workout tool. Doing exercise on the elliptical burns calories and boosts your stamina. However, working out is not so easy for people suffering from any pain or aches. If that’s the case with you, you might be concerned about whether or not is the elliptical machine bad for your lower back?

    The elliptical machine is not that bad for your lower back. It is a low-impact workout machine. The elliptical machine’s pedals and handles assist in providing back support. As a result, it puts less strain on the knees and back than most other workouts.

    But the elliptical machine might hurt your back if you don’t do the workout correctly. Your back is a delicate area of your body. Even the tiniest misstep will aggravate your back pain. This article will help you understand why an elliptical machine is not bad for your lower back and provide you some safety measures to avoid inconveniences.

    Are Elliptical Machines Safe for Your Back?

    The elliptical machine is safe for your lower back as it doesn’t put much strain around that area. It’s a low impact workout and does not heavily stress any particular area of the body.

    Here are a few reasons why the elliptical machine is a safe choice for your lower back-

    1. Strengthen your muscles

    An elliptical is an excellent tool for a full-body workout. Almost 80% of your body part gets engaged when you work out on an elliptical machine. Quadriceps, hamstrings, calves, biceps, triceps, abdominal, and many other muscles get involved in an elliptical workout.

    You can use an elliptical machine on high resistance. It also has the incline feature. Thus, performing high-intensity interval training will help to strengthen your muscles. Building strong abdominal muscles will help you to prevent back pain as you will get fewer back injuries.

    2. Less stress on your joints and back

    As I have mentioned earlier, the elliptical is a low-impact machine. Low-impact exercises generally put less strain on your knees and back.

    The elliptical has a fluid motion. That’s why it is easy on your joints and doesn’t usually hurt your back.

    3. Easy to keep a healthy posture

    The main reason behind back problems is poor body posture. If you work out, walk, run, or even sit incorrectly, it might cause back problems.

    However, on an elliptical machine, you can easily maintain the correct body position. The elliptical machine has well-placed pedals and handles. As a result, these aid in maintaining proper body posture and allow you to exercise smoothly.

    4. Enhanced spinal flexion and rotation

    Elliptical machines are designed to give you greater lumbar flexion angles. It helps you with enhanced lumbar rotation. It is a great machine for consistent spinal rotation.

    If your lower back doesn’t tend to get stressed with constant lumbar movement, it is a great way to strengthen your back. Strengthening your back will make it less prone to injuries. So, the elliptical machine serves ideally for your lower back problem.

    5. You can adjust the settings

    The best thing about an elliptical is you can adjust the settings according to your needs. Most elliptical machines have resistance and incline features. You can change the resistance to a high or low configuration mode. You can also choose whether you want to work out on a high-intensity interval program or not.

    People with lower back problems can set the machine on a low resistance option and work out according to their ability. This way, their back won’t get a lot of pressure, and the pain won’t increase.

    Precautions to Take for People with Lower Back Pain

    An elliptical machine, unlike the treadmill, is gentler on the back.  Yet, working out with a lower back problem can be a bit tricky. Even though the elliptical machine is safe for the lower back, it can still be harmful if not used properly.

    The following are a few things you need to follow if you have lower back issues-

    1. Don’t forget to warm-up

    Warming up is a must before starting any kind of exercise. It is necessary because it helps to prepare your body and mind for the workout. Here’s a list of some warm-up exercises you should do before starting an elliptical workout-

    • Wall stretches
    • Step stretches
    • Pike stretch
    • Butt kicks
    • Trunk rotations

    You have to at least warm-up for 10 minutes before using the elliptical machine. It will raise the temperature of your body and muscles, and your range of motion will increase.

    2. Use resistance wisely

    You would not want to make your back pain worse. If you work out on high resistance for an extended period, you run the risk of aggravating lower back pain.

    Working out on high resistance will put pressure on your back. So, it is better to avoid working out on a high resistance option if you have back issues. But if you still want to work out on high resistance, be sure to keep your workout time short.

    3. Try to maintain correct posture

    Working out with correct body posture is the first condition to avoid body aches. For the design of the elliptical machine, it is easy to maintain a good body posture. However, failing to keep your legs and hands in the correct position and wrong movements of your body parts might result in bad posture.

    Few things to follow to maintain healthy posture-

    • Try to keep your shoulders and back relaxed.
    • Don’t tie your hands or knees.
    • You have to keep your neck in line with your spine.
    • Distribute body weight evenly on the feet.
    • Maintain a straight back posture.

    When exercising on an elliptical machine, put your weight on your heels. You should also relax your arms and loosen your grip. Thus, back pain can be avoided if you maintain proper posture.

    4. Stop immediately if your back starts to get hurt

    It would be best if you never ignore any pain while working out. Pain can be a sign of straining or stressing your joints. Back pains don’t usually get worse if you don’t make them worse by yourself. If you ignore the pain and continue to exercise on the elliptical, your lower back might face further damage.

    So, don’t put pressure on your back. If it starts to hurt, just stop. Try to figure out the positions that are stressing your back. If it is bending forward or bending backward or any other position, don’t do it. Trust me. It won’t help you from any side. It will only make your problem worse.

    5. Consult with a doctor

    The lower back problem is a medical issue. So, it is best to consult a doctor before starting to work out on an elliptical machine. There are different kinds of back problems, and they might need different solutions. Your doctor knows what might be the best for you because they can identify the actual issue you are facing with your back.

    Thus, if you plan to work out on the elliptical machine and have issues with your back, consult with a doctor first. If your doctor says you can work out on the elliptical machine, consider doing so. 

    Working out is like a nightmare for people with lower back problems. Choosing an appropriate machine for workouts and exercise correctly can help you in this regard. You were curious to know whether or not is the elliptical machine bad for your lower back.

    HopefullyI’ve cleared all your doubts. So, don’t hesitate. Start working out from today and ensure a healthy and fit body. Best wishes.

  • Why is The Elliptical So Hard for Beginners? (Useful Tips)

    Why is The Elliptical So Hard for Beginners? (Useful Tips)

    Have you been getting out of shape due to a lack of outdoor activities during the pandemic? Have you thought about a way to tackle this? Did you buy a piece of new equipment that guarantees fitness? But you’re having a hard time with it? If all these questions check out, you’re in the right place!

    Any exercising equipment can be tough when you have zero experience beforehand. More so, if that machine happens to be an elliptical which is notorious for being a bit on the difficult side. But in most cases, it’s the users’ fault as they haven’t figured out how to use it properly. To start things off, you need to make sure that you’re not distracted or impatient.

    Once you’ve figured out how this whole hunk of junk truly works, you’ll finally understand why is the elliptical so hard for beginners. But before all that, let’s just go through some of the mistakes that you’ve been making while using the equipment.

    Reasons Why the Elliptical Seems So Hard to You

    There are several reasons why beginners find the elliptical so hard to use. Below I have listed a few of those reasons.  

    It’s the only equipment you’re exercising with

    This is a big no. Using the same equipment over and over again will just lead to monotony and boredom. It will also disrupt your skills and abilities thus you won’t be able to run towards your goal. Having the same workout routine for a long while can and will overuse some of your body parts. This may also result in injuries in the long run.

    This way, you’re just making your body only skilled in one specific thing and that will not benefit you overall, as there will be a lack of versatility and your body will just get accustomed to only one set of exercises.

    So, make sure that you’re doing proper cardio and even going for a jog every day to make your body gain stamina so that your muscles don’t fall short while using the elliptical.

    You’re probably doing it wrong

    Now, this makes much more sense. Maybe you’re just slacking off or being too lazy to go through the manual or even give effort to proper exercising. This happens when you’re not serious about your journey towards fitness. There are so many things that you can do wrong while using an elliptical for the first time.

    Instead of being bummed out about it, you should start by going through a few videos and even checking out the manual to see just how to use this equipment properly. Once you get the hang of it, you’ll find it 10 times easier to use.

    You forget to breathe

    If you’re a newbie, you might feel like you can go the extra mile for that added adrenaline rush. While it may seem like a good idea, you’ll end up facing dire consequences the day after. Severe muscle pain isn’t something you’d want to wake up to.

    So, before you decide to overexert yourself, make sure you remember to take a deep breath and think things through. Take it nice and easy as you’re only beginning and once you have a routine that you can keep up with daily, that is when you start to push yourself further. And remember to breathe into your lungs, not just the chest.

    Your main priority should be to build stamina and lung capacity, not just muscles. And once you get this far, you’ll be able to handle things better on your own.

    You get distracted

    Distractions are everywhere. And they won’t let you stay concentrated no matter what you do. So, before you start your workout on the elliptical, make sure you get rid of all the itty bitty nooks and crannies that will facilitate your distraction.

    If you feel like you HAVE to have an external source of entertainment, just turn on an audiobook or listen to your favorite album. Anything that will help you with your exercise.

    You don’t enter your personal info correctly

    Even if the elliptical can calculate your calorie burn and give you an estimate, you still need to make sure that you’re entering your personal information correctly. Don’t just leave it up to the machine.

    You yourself need to be aware of how you’re progressing while working out. So, the next time you’re on that elliptical, enter the proper information even if it’s just an estimate.

    You find yourself leaning on the static handles

    Leaning on the static handles is the most basic form of mistake that beginners make. If you’re using the handles as support while working out, your body will not work as hard because the handles are giving you support. Moreover, you’re slouched over while leaning, which affects your posture as well.

    Avoid doing this and make sure that you’re always standing straight and upright for more efficiency while you exercise.

    So, the next time you’re on the elliptical, instead of the static bars, use the swinging handlebars so that you can work your arms and shoulder muscles as well.

    You don’t maintain the right speed and balance

    Even if this is your first time on an elliptical, I’ll assume that you’ve been on a treadmill before. Two of those pieces of equipment are excellent for getting in shape but the difference is that you can control the speed on a treadmill while the elliptical does it for you.

    While using the elliptical, you will have to keep your balance and have a steady pace. But the chances are that you won’t be able to juggle between those two if it’s your first time on an elliptical. So, the advice would be to take it nice and easy until you’ve gained enough experience. You wouldn’t want to overexert yourself.

    Your weight is not being evenly distributed

    While using the elliptical, it’s very important to make sure that you’re evenly distributing your weight throughout your lower half; especially the feet. You should not be putting all the weight on the bottom of your feet as that will put a lot of pressure on the knees and will eventually lead to an injury in the midst of your workout.

    Ellipticals are ideal to mimic a run or a morning jog. Thus, when you’re using the elliptical, you should move your body the way you would while going for that early morning jog. Just take it easy in your initial days.

    How to Make the Elliptical Not So Difficult?

    In order to make sure that you’re not making any of the basic mistakes, it’s crucial that you go through your elliptical routine with caution. With its reputation being one of the hardest pieces of exercise equipment out there, you should be extra careful while using it for your own gain.

    • Take lots of breaks in between your workout to lessen the impact of the burnout that you will face afterward. Too many breaks will not be an issue if it’s your first time on the elliptical.
    • If you’re hesitant in taking too many breaks, reverse the motion of your feet. This will provide you with more relief on the muscles without having to stop your routine.
    • Try increasing the resistance to see if it goes well with your control. With a bit of an added resistance, you might get a slight push which will help you to last longer on the mighty elliptical.

    Staying in shape is crucial if you want a long and healthy life. Thus, an elliptical is a great choice to accommodate your fitness journey. It may seem difficult at first and even fitness experts will tell you that it takes a while to get used to it. But it’s not an ineffective tool once you know how to use it properly.

    Just make sure that you’re following the beginner tips I’ve provided and you’ll be a pro on the elliptical in no time. That is, it for this article and I hope you were able to understand why is the elliptical so hard for beginners. It really isn’t; you just have to use it properly.

  • Is 15 Minutes on the Elliptical Enough (Expert Advice)

    Is 15 Minutes on the Elliptical Enough (Expert Advice)

    An elliptical can be an excellent tool for anyone who wants to get in shape. Whether you prefer to lose weight or, just need a little cardio in between your busy days, this machine is going to be your absolute favorite. Now, many people wonder whether or not is 15 minutes on the elliptical enough. I’d have to say it depends, and it’s a complex thing to answer.

    15 minutes on the elliptical will guarantee that you’re getting your exercises for the day which includes- walking, running and chair climbing simulations. It is a great way to lose weight by cardio. But spending a bit longer on the elliptical may provide you faster results. 

    To be fair, 15 minutes is a short amount of time, and if you are a person who does not exercise much, then you need to do considerably more than this. Because this is a very low-impact exercise, which works for your core muscles, back muscles, and weight loss. So, for best results, based on your goal, you should follow a workout routine, and include other exercises as well.

    How Long Should You Be on The Elliptical?

    The general conception is that you need to spend at least 150 minutes on the elliptical per week to see some noticeable changes fast. Experts say to workout on the elliptical 30 minutes per day for 5 days a week. Even 15 minutes will do, but the result will come much slower.  

    Our bodies are different, and hence it requires specific measurements before we try to achieve something by exercising. Your height, weight, gender, eating habits, and even your sleeping schedule will highly be considered before you start a routine. Also, you need to be aware of your medical conditions.

    Regardless of all these factors, a healthy human body needs at least a 30-minute exercise, for both weight loss, and cardio. For ellipticals, it’s required to exercise 150 minutes per week. So if you work out 5 days, a week, you should be able to spend 30 minutes on the elliptical machine per day. The time can of course be reduced or increased, depending on your specific needs.

    The intensity of your exercises is another important factor to consider. When using an elliptical, you will notice, there are options for beginners and pros. Those settings can be adjusted from ‘maximum resistance’ to a ‘low resistance’ depending on your conditions. As a beginner, you should always start low and increase intensity as you gain strength and endurance with time.

    If you want your core to be stronger, you should work out on an elliptical machine for 25-40 minutes each day. Other exercises such as planks, Russian twists, leg raise-ups, and donkey kicks can be part of your warm-up routine before you start. For weight loss programs, you should do 30-50 minute complete body workouts after using the elliptical.

    Some Benefits of 15 minutes on the Elliptical

    15 minutes is a short time, but that does not mean the exercise won’t have an effect on you. Elliptical machines mainly target the leg muscles at the beginning. They then move on to your belly and arms. Hence, if you only have 15 minutes for exercising on an elliptical, these are some of the areas you can focus on.

    1. Burn that Stubborn Belly Fat

    If you have an elliptical trainer with adjustable levels of intensity, then a 15-minute intense workout could be worthwhile. Increase the resistance of your machine, and paddle as fast as you can. The burn will be felt first on your legs, and gradually progress to your thigh muscles. Don’t stop until you feel your heart is racing and focus on your movements.

    About 2 minutes afterward, you will feel soreness in your arms and hip muscles. That is when you’ll know, your exercise is working. When your abdomen starts to burn, focus on deep breaths and the pace of your whole body with the elliptical. After you are done, sit down and relax. Do not eat or drink immediately after, as it might make you feel sick.

    2. Intense Leg Workout

    A word of advice- never skip leg days!! I understand leg days are difficult and don’t seem necessary, but trust me, it is! When you skip leg days for some time, your body starts to look disproportionate. Also, if you want to lose weight faster, leg exercises are your way in! Because it increases your metabolism and calorie burn, even after the workout sessions!

    So, if you have 15 minutes on your hand, then focus on your legs at least 2 days a week. Therefore, this would involve at least 30 minutes of leg exercises per week. Do more if you can, and with time increase your difficulty levels. Pedaling faster on the elliptical keeps your body and mind actively participating in the process, so you will be more conscious of your gains.

    3. Injury Fitness

    Spending 15 minutes on the elliptical machine can be an easy way to get your body used to movements again if you’re injured and can’t perform your usual exercise routines.

    As it’s a very low-impact exercise (for the adjustments settings), it puts comparatively less pressure on your joints, and muscles than other training machines. However, be sure to consult with your physician about it.

    4. Balance Improvement

    Your overall posture will also improve if you do 15 minutes on the elliptical machine. While peddling, sit straight and let go of the handles for your body to entirely focus on your backbone.

    In addition to straightening it, this technique will also strengthen your back muscles over time. Progress will take time, so don’t rush into it.

    5. Optimal Cardio Capacity and Stamina

    Cardio exercises are crucial for maintaining a healthy lifestyle. It works on your heart, lungs, blood flow, and more. So if you want an easy approach for it, elliptical should be your choice.

    Also, you’ll find, when you exercise regularly, you experience an increase in stamina, which helps you feel less agitated throughout the day. Ellipticals are the best for boosting endurance. 

    How Long Is Too Long on The Elliptical?

    There are no specific measurements when it comes to how much time you should spend on a piece of equipment. But spending too much time, let’s say an hour to 3 hours, on the elliptical should be avoided. Whenever you work out, you should think about your specific objective, and determine how much time you need for it.

    Feel free to mix and match your workouts if you go to the gym and have access to other machines. It will keep you entertained and keep you out of distress. Always remember, a healthy diet is also the path to get fit, and only exercise won’t help you lose fat overnight. So, do not stress yourself by spending too much time on the elliptical.

    Can Being on The Elliptical Too Much Cause You Harm?

    Under any reasonable time, ellipticals won’t cause you any harm. It is common for beginners to experience muscle soreness around their knees and back, but this is the case for all exercises.

    You may also suffer from dehydration if you don’t take breaks in between your sessions.  Therefore, you should only use ellipticals until you need it, and never more than that. You can increase your frequency of use by following a routine, using proper methods. Be patient with your body, as it takes some time for the progress to be visible.

    Ellipticals are great for burning fat, cardio, leg workouts, you name it! So, is 15 minutes on the elliptical enough exercise for you or not, it will depend on circumstances related to you and how you are using that machine.

    Nevertheless, just have to decide what you want to achieve, and work towards it. A 15-minute workout is still better than no workout. So you be the judge!

  • 9 Awesome Free apps for your Elliptical Trainer

    9 Awesome Free apps for your Elliptical Trainer

    Becoming fit is a natural thing to want to do, and once you see the benefits of using an elliptical machine, understandably, you will add one to your home. However, it can be a challenge to not only motivate yourself to keep going but to stay consistent, further making things complicated as you are never quite sure how hard you need to train. Usually, people turn to their smartphones for help.

    9 apps in total will level up your Elliptical training, Elliptical Workout, Fitscope and FitOn can be used on any operating system, while iConsole, Start Elliptical, and SOLE Fitness App can only be used on Android systems. Apple iPhone systems enjoy having access to Elliptical Workouts, CardioCast, and Go, which are not available on other platforms.

    There are advantages to each type of program, knowing how they interact with your phone and the software that it is running is important. Most people will go out of their way to choose a program that only works on their preferred operating system, this usually ensures that the support for the program is the best. Knowing the complete advantages of using a program that works on every OS can save you hours of work down the line.

    What are the 3 best apps on the Android stores?

    The sheer amount of choice that is available on Android devices usually overwhelms even the most tech-savvy of people. A common problem with Android applications is that many are fake applications or incomplete applications that do nothing other than asking for money. You can spot these usually by looking at the manufacturer, with more foreign names, or simply names that are spelled entirely wrong being clear signs of scams.

    This creates the challenge that you need to sort through the applications that are only trying to take your money or even want to take over your private data. As amazing as the google play store can be, the more relaxed conditions to get listed on it have caused many headaches for people around the world. Usually starting when they install a program they hope can help, but usually ends up not helping at all.

    • iConsole+ Training: Focused on the complete package to train yourself with any of your chosen training techniques, the iConsole+ training app is a simple application that can be integrated with your elliptical machine. Most standard machines will be able to connect to it and will allow you to accurately train and count how many calories you are losing.
    • Start Elliptical – Workouts: One of the top-rated fitness programs for Elliptical machines o the play store, Start Elliptical is what we recommend you get if you’re always going to stay with Android. Easy to set up and connect to your machine it allows for super accurate measuring of your training sessions. This is a sleek app that can measure complex parts of your training routine.
    • FitOn: A significantly flashier and more active training app FitOn focuses on more than just elliptical training but can be used to link it into your routine. Offering personalized training plans using the tools you have access to this is best to use if you are starting in the world of fitness and need a bit more structure to your training programs.

    What are the 3 best apps from the iStore?

    Unlike the Google Play Store, the iStore is a lot more trustable, with most applications having to adhere to a lot more rules to be allowed to list. However, there is a high cost to being listed on this platform, and this drives many people to not always bother creating an app. This may be why your elliptical trainer that is a few years old no longer has any applications on the store to use.

    While several applications are elliptical manufacturer-specific, the chances are that new updates or just a general lack of support can push the program out of the store. This is why general apps that may rely on payments or some advertising are much better when it comes to the iStore as these programs allow for more functionality and adaptability. With several offering personal trainer level of training once you become a premium member, as well as integrating several other tracking devices.

    • Elliptical Workouts: Built-in with a complete tracker and training programs this is the best way to ensure that your training stays on track and that you stay on the path to success. Highly rated on the store and popular for those who are looking for something simple that does exactly what the packaging says and not much more.
    • CardioCast: Audio Workout App: The go-to replacement for those who cannot take the time to go to spin class each day, the CardioCast is a much more involved app. Apart from tracking you can set the app to control your routine, with video or audio instructions throughout your workout routine.
    • Go – Audio Workouts & Fitness: For a more complete workout routine the Go application is a complete setup where you can comfortably enjoy going through each process of your training. Focused on more than just elliptical training it has been receiving positive reviews as a complete workout coach since day one.

    What are the 3 best apps that are available everywhere?

    Whether you are using an Android device now or planning to get an iPhone soon, you may want to have an application that you can easily transfer between devices. In the modern age people are prone to getting a new phone almost every year, and many times people can shift between the two main platforms. Having the ability to choose is one of the most important parts of living in the 21st century.

    As the technology for one side develops, or you simply crave having a different phone operating system, you will need to have an application already running that can load everything over with your accounts. These apps are usually more trusted, even on Android as they are the programs that need to adhere to the rules set out by both Google and Apple.

    • Elliptical Workout: Highly rated on both platforms the Elliptical Workout app is the perfect application for connecting to your machine, and then doing exactly what you need from it. There are workout programs that you can start or stop as you please, but the app is rather quiet and allows you to complete the workout in an environment of your choosing.
    • Fitscope: Train at Home: Focused on bringing the spin class to you, wherever or on whatever you are, the Fitscope app is for those that want some extra motivation while they workout. A great application to allow you to comfortably exercise using pre-set workouts, including but not limited to the elliptical machine, it has been praised for its ease of use. However, it is still new to the market and has yet to be tested on the wider market.
    • BitGym – Cardio Adventures: This is the complete all in one package when it comes to training applications on your phone. Not only can this application connect to your machine to measure your training, but it can also simulate environments, create workout routines, and even track you while you’re running or hiking through the world. It has many positive reviews and has been tried and tested with time, available on all platforms it allows you to take your training history with you wherever you may go.

    Conclusion

    Choosing the best elliptical training app can be a challenge, and many people try to use a recommended application only to give up after one failure. However, it is important to note that not every application has the same perks, trying out several applications before choosing the one you think will work best is a good way to find the perfect match for you.

    Whatever application you find works best for your needs, just be sure that you don’t mute it the first-time motivation is low, and it starts pinging you for the daily elliptical session!

  • Elliptical Workouts – Glute Workout

    Elliptical Workouts – Glute Workout

    An elliptical machine can transform your backside. Everyone wants strong glutes and an elliptical can help you achieve that fitness goal. Many turn to the traditional squat (which can be hard on the knees), head over to the Stairmaster or pedal away on the stationary bike but why not try something new? This high intensity interval workout is going to activate the gluteal muscles to help tone and tighten that area. Aside from the workout itself, your stance and positioning matters. First, you want to stick out your bottom much like you would do if performing a traditional squat. From that stance, shift most of your weight to your heels to make sure that you really activate the glute muscles and recruit as many muscle fibers as possible. This combined with the motion involved in elliptical training will help firm, shape and lift. This elliptical workout focuses on resistance, speed and duration. The resistance ensures that the muscles are challenged and the constant change in duration keeps the muscles confused to maximize results. Speed on the other hand adds to the intensity of the workout and gets your heart rate up.

    Elliptical Glute Workout

    *Remember to maintain a neutral grip on the handles. Activate your core to stabilize and keep your upper body straight. Shift your weight on your heels and make sure to move from one resistance level to the next without pause. Maintain your target speed throughout each interval.

    Incline: Choose a higher incline that you feel comfortable with if applicable. Only some machines allow the incline to be adjusted.

    • Duration: 30 Minutes
    • Frequency: 3 times a week
    • Exercise Type: Cardio
    • Intensity: High
    • Repetitions: 1
    • Rest Period: 15 Minutes
    • Energy Expenditure: 500 calories

    [wpsm_colortable color=”orange”]

    Phase Resistance Speed Duration
    Phase 1 Level: 3 Slow 4 minutes (Warm up)
    Phase 2 Level: 7 Fast 3 minutes
    Phase 3 Level: 5 Medium 5 minutes
    Phase 4 Level: 9 Fast 4 minutes
    Phase 5 Level: 4 Medium 6 minutes
    Phase 6 Level: 7 Fast 5 minutes
    Phase 7 Level: 3 Slow 3 minutes (Cool down)
    Total 30 Minutes

    [/wpsm_colortable]

    Your glutes will be on fire after this workout. It is really intense but extremely effective. In addition to targeting the glutes this workout will strengthen your entire lower body, especially the quadriceps, hamstrings and calves. For this workout, try to use an elliptical machine that has an adjustable incline. Only the higher end machines have this feature but the steeper incline will greatly benefit this routine by adding intensity. More intensity equals better results!

  • Elliptical Core Workout

    Elliptical Core Workout

    Today’s let’s talk about the core. By letting go of the handles, adjusting resistance levels and getting the incline just right, you can enjoy a workout that combines cardio and muscle building stability training. Letting go makes the body work considerably harder. As a result, the core along with the abdominals are put to work because they must stabilize the body.  The amount of resistance also plays a major role because resistance increases your Rate of Perceived Exertion (RPE) which is a scale used to measure the intensity of exercise.

    Check out the 35 minute workout below and enjoy all the good it will do for your midsection. Nothing beats a solid core and strong abdominals.

    *Remember to keep your hands away from the handles throughout the entire workout. Use your core to maintain your balance. Make sure to move from one resistance level to the next without pause and maintain a medium pace.

    • Duration: 35 Minutes
    • Frequency: 3 times a week
    • Exercise Type: Cardio
    • Intensity: High
    • Repetitions: 1
    • Rest Period: 15 Minutes
    • Energy Expenditure: 500 calories
    • Incline Setting: 8 (if applicable)

    [wpsm_colortable color=”orange”]

    Phase Resistance Speed Duration
    Phase 1 Level: 2 Medium 5 minutes (Warm up)
    Phase 2 Level: 8 Medium 5 minutes
    Phase 3 Level: 6 Medium 5 minutes
    Phase 4 Level: 9 Medium 5 minutes
    Phase 5 Level: 5 Medium 5 minutes
    Phase 6 Level: 10 Medium 5 minutes
    Phase 7 Level: 2 Medium 5 minutes (Cool down)
    Total 35 Minutes

    [/wpsm_colortable]

    This workout is amazing! Changing the amount of resistance used on that incline causes a lot of muscle confusion. A different rate of perceived exertion every five minutes is great because it surprises the body and causes it to move in a different way to increase muscle activation. Because of this increase in muscle activation the body has to adapt to these changes and that adaptation improves strength and also gives your metabolism a boost. It is quite similar to circuit training. This workout may present a challenge at first so do your best to push through. Once it is no longer difficult, increase your speed to keep building on your progress. Doing so is going to up the intensity even more and increase the amount of fat burned. With an elliptical core workout you get the best of both worlds. Nothing beats cardio and strength training in one workout.

  • Elliptical Workout Routine | Ultimate guide for Elliptical users

    Elliptical Workout Routine | Ultimate guide for Elliptical users

    I am always getting mail, saying ‘suggest me which machine provides the best elliptical workout’. To tell you the truth, I cannot suggest any specific machine just for its workout programs. I always suggest everyone to make the best use of the machines existing features ( resistance and incline). If you do this, you will burn away fat and calories, have a full-body workout; everything in a short time. This is the reason I am always backing up elliptical trainer as a single home fitness equipment.

    But before you start on this workout routine, you need to understand your elliptical machine. this workout can be done in any elliptical trainers. If it has inclines its great, but if your trainer have no incline feature, you can still follow it with resistance level.

    When you will get comfortable adjusting the incline and resistance level and you’ll rediscover why the elliptical continues to be one of the most popular workouts in any gym.

    Before you start this workout, you need to do a brief warm-up session. When you are ready, adjust your incline and resistance every few minutes. To complete the whole session you only need 30 minutes. But if this 30 minute workout is easy for you, you can keep going. Just remember to check your heart rate. Adjust the level as necessary to meet the recommended rate of perceived exertion (RPE*).

    Intensity: Moderate to Hard

    Total Time needed: 30 Minutes

    Expected calories burned: 300

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    Time
    (Minutes)    		 Incline Level RPE* (1-10)
    0-5 3 4 3
    5-10 1 6 5
    10-15 7 7 6
    15-20 10 8 6-7
    20-25 15 7 7
    25-27 20 10 9
    27-30 3 4 4

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