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Have you ever tried elliptical trainers? For elliptical users this thing is really a wonder. You will find the machines very easy to use and also user friendly as they practically run by themselves. Most of the time all you need to do is to climb on the foot pedals and press them down to get the speed going. But you will get better result of your workout if you know the proper use of elliptical trainers. The suitable use of the machine will gradually keep you longer on action, won’t make you tired as easily and will also bring out the best out of your cardio workouts.

[wpsm_numhead num=”1″ style=”3″ heading=”2″]The A, B, Cs of using Elliptical Trainers[/wpsm_numhead]
Let’s start with the very basic ways to use the machine. At first you need to mount it from the side grabbing the handle bar. It will help you to keep balance while you step on the pedals next. Once you get your speed up on the pedals, your time and distance would get automatically recorded by your elliptical trainer. You can also pick your preferred timed workout as you get used to the different programs of the machines.

To keep your balance, you need to understand the stationary handrails of the elliptical trainers. Learn well how to use them. You need to keep your body upright and head straight to get best result. Be careful not to lean or slouch on the rails.

For trunk or leg workouts, drop your hands to sides to get better results. This way will ensure that you have more works on your core muscles while you are pedaling and trying to keep balance at the same time.

The elliptical trainer enables pedaling in both directions, so you can pedal forwards or backwards as per your workout plan. You would find the machine as a cross between treadmill and cross country ski machine. But while you have to slide your feet back and forth in these two machines, your pedaling would result in an oval or elliptical pattern in the elliptical machines.

Many new users have a common query regarding the resistance settings of the machines. Adding resistance in elliptical will result in a more difficult pedaling for the user. It would almost feel like putting pressure to legs while changing to a higher gear in a bike.

Like treadmills, many elliptical trainers offer an adjustable incline. Apart from stimulating hills and stair climbing, this incline option helps to choose which muscles are to be worked on. While lower inclines are better for calves and legs, sharp inclines are suitable for glut and hamstrings.

[wpsm_numhead num=”2″ style=”3″ heading=”2″]Timings for Your Workouts[/wpsm_numhead]
With all the user friendly features of the machine, beginners generally get very excited with elliptical trainers. You would love to use it so much that it might even result in motivating you to try more by adding more resistance or more incline than you originally can handle. This actually might be harmful for your body at the very beginning.

For a safe and effective workout result, you should try for 15-20 minutes single sessions at most. Such timings with moderate settings of the machine will help you to get used to the machine faster. It will build confidence and motivate you to start more intense workouts.

One final suggestion about the machine is- if you use the elliptical trainer for more than 3 to 5 times a week, its better to try out different workout programs the machine can offer. The more you will change your strategies, the more muscle in your body will have the benefit of the various workouts. This will enhance the fitness of your muscles effectively.

Elliptical – Can It Reduce Your Weight?

Want to lose weight? Just go for elliptical. According to weight trainers ellipticals are nowadays the most popular machine to lose weight. Even with light or moderate workouts with elliptical you will have elevated heart rates.

You will have combined benefits of cardio workouts and calorie burning machines in elliptical. Unlike jogging, elliptical is less stressful to your joints and also it is more user-friendly. You will also receive ample information about your workout from the display console. Information like- number of calories burned, time used, METs, distance covered in the workout, target heart rate etc can be easily accessible in elliptical.

While you can have help of fitness guidebooks online (such as personal trainer Gerard Throne’s ‘TreadeFit: 9 Weeks to Your Ultimate Body’) you can also design your own workout plans with elliptical trainer. The fitness books are one good way to understand theories behind fat burning. The simple formula of fat burning (eat less + exercise more= weight loss) might be well known to everyone, but such books might work as a good motivation to get started with your goal.

Watch Out the Display!

Before getting to know about how to lose weight through elliptical, let’s have some idea about how calories are burned. Generally scientists use a common measure ‘metabolic equivalent’ or MET to measure calorie burns. MET measures the amount of energy we use while sleeping. A single MET is equivalent to around half a calorie burned per pound or around one kilo-calorie burned per kilogram of our body weight. For an example, 60 calories are generally burned while a 130 pound person sleeps for an hour.

Different exercises burns different amount of calories. Ellipticals, treadmills and stationary bikes have software that calculates estimated calories burned based on your weight against standard MET for different exercises from a catalogue of set values. Many have seen a ‘MET’ readout on their elliptical without understanding what it really is. This measurement is actually very useful to know the level at which you are exercising.

A machine like Precor EFX 5.33 might show an MET readout in the range of 10-14 during a high intensity workout. But not all machines show the same readings for same situations. Different manufacturers use different proprietary algorithms to measure METs. Machines that allow the user to input his/her weight generally gives more accurate reading to determine the Basal Metabolic Rate (BMR) of the user. The user’s calories burned per hour is then calculated by multiplying this BMR with METs.

[wpsm_numhead num=”3″ style=”3″ heading=”2″]Work Smarter With Ellipticals[/wpsm_numhead]
Now as you get to know ellipticals better, it must be clear to you how wonderfully effective ellipticals are for losing your weight. Combined with a proper diet, elliptical workouts can be highly satisfying for you. With elliptical you easily get to know if your workout is proper, whether you have successfully entered the fat burning zone or should concentrate on working harder. With ellipticals, light or moderate exercises will help you to burn calories but it is always good to have intense workouts for best results.

Utilize the display of the machine always. Through it the elliptical helps you to achieve the best cardio result and also burn the most calories while you are working out. Let the elliptical do its work regularly and you will get the body you want much faster.

Burn Calories Efficiently

While shopping for the perfect exercise equipment, you must have thought if the ellipticals are as efficient as treadmills or exercise bikes. Well, the truth is ellipticals are way better than both of them.

Higher Calorie Burn with Ellipticals-Reasons

There are reasons why ellipticals are better at burning calories than others. One of these reasons is users have to push themselves more on an elliptical machine than they would have to on treadmills because of lower perceived efforts. Means, users don’t even feel they are working hard to burn up the same amount of energy on elliptical which they would have done with a treadmill or bike.

Elliptical trainers also provide more complete workouts, especially if the machine is for upper body workouts. It has been proven that the more effective workouts involve more muscle groups you work and more calories you burn. As elliptical machines use all of the major muscle groups, the calorie burning is also very high with these machines. With using reverse motion regularly, you can burn calories even more.

[wpsm_numhead num=”4″ style=”3″ heading=”2″]Calorie Counters of Ellipticals[/wpsm_numhead]
Many elliptical trainers have calorie counters nowadays. But depending on the brand, make and model, their calorie count might vary. The accuracy of calorie counter in an elliptical trainer depends on how much information you provide as inputs. For an example, if your machine’s calorie counter uses information regarding only the time you spent on the machine and you resistance to measure your calorie burn count; it will be a general estimate. But if your elliptical trainer also lets you to provide your age, weight, height etc as input, the calorie burn reading would be more accurate.

With a medium level elliptical workout (not an intense one, just enough to work up a sweat) you can expect a 150 pound woman to burn around 340 calories in only 30 minutes. For a 180 pound man, a 30 minutes workout will result in 500 calories loss.

Measure the Effectiveness of Your Workout by Keeping Track

You need to keep track of your calorie burn out in your elliptical trainer as this is one good way to measure the effectiveness of your workout. If you notice that you are not burning off any more calories or you can’t surpass the calorie burn out rate after a certain level, it might indicate that it’s time to adjust your workout intensity. You can increase your calorie burn in different ways. Some of the ways include increasing your elliptical trainer’s resistance, doing more interval training (varying direction, speed and terrain) or splitting up your whole workout session into two 15-20 minutes sessions.

You would realize yourself that burning calories in an elliptical trainer is more efficient than in other exercise equipments.

Calorie Counters on Elliptical Machines

 For past few years, calorie counters on elliptical trainers have been subjects of some debates. As the elliptical is really easy and comfortable to use, some users find it hard to believe that elliptical workouts are actually burning much calories.

[wpsm_numhead num=”5″ style=”3″ heading=”2″]Are Ellipticals Believable?[/wpsm_numhead]
One much raised question is how accurate are the counters on the elliptical. Most machines are by default programmed to provide average results for average users. But higher end machines are different. They allow you to provide more user input and use these variables (height, weight, gender etc) to provide more accurate result. Unfortunately, you would get only a general reading from the calorie counter on you elliptical trainer. Just based on you counter, you can’t get an accurate result regarding your calorie burn.

To estimate your own calorie burn, you can take some measures. First, keep in mind that on ellipticals you can burn around 300 calories through a one hour moderate workout. For an intense effort, this might result in upwards of 600 calories an hour. The reading of the HRM (Heart Rate Machine) can also help you to get an idea regarding how much calories you are burning.

Variance in Calorie Burn out Measurement in Sole

Some times, we can’t trust the manufacturers. Do the manufacturers always tell the truth? May be the 400 calorie burn out reading is actually for 300 calorie burned during a work out. May be they are doing this so that we can feel good about ourselves by seeing a good result in the machine reading.

 

We already had received such questions from a reader of calorie burn rate. She was getting varying readings from a Sole machine and a Proform. According to her- “ I worked out on a Sole E35 and found that the machine was showing less calories burned per minute of hard workout ( 10 calories per min) than I had seen in Proform machines (24 calories/min). Which one is wrong?”

Considering other cardio exercises, we found on an average 11 calories burned per minute while jogging, swimming will result in 8.5 calories per minute and walking will burn 4 calories per minute. So based on this fact we would say the reading of Sole machine is more accurate than Proform’s.

As 24 cal/ min (meaning 720 calories burned in a 30 minute walk) seems like an unusually high rate, we asked about the discrepancy to on of the leading elliptical trainer makers- Sole Fitness.

They replied that the results on the ellipticals come from calculation based on either a bicycle formula or a walking formula. For a more uniform readout, Sole Fitness has changed the calculation of all of its 2008 machines based on walking formula. The walking formula algorithm is used on most models that are found in health clubs.

If anyone has an old Sole Fitness machine and gets suspicious of its readings, S/he can contact the company and they will easily help to show how to change the formula on a console.

What Is The Best Calorie Measurement

Use the calorie counters on your elliptical machines just as a guideline.  There’s no point getting obsessive about the number of calories burned during your workout or whether your machine is giving you the accurate reading. You should never think that you can eat a little more if you can burn calories more. To have the best calorie measurement, pay more attention to how much calorie do you take in through food. This is the ultimate way to true weight loss.

[wpsm_numhead num=”6″ style=”3″ heading=”2″]Stride Length – Important for Effective Workouts[/wpsm_numhead]
The goal of working out on an elliptical is to develop the ability to work your muscle groups and heart rate properly, right? But while people are giving attention to programs, attractiveness, resistance levels and warranty; this is ironic that they are not even bothered about the stride length of the machine while they go for buying an elliptical.

To understand the concept clearly, just remember that a user’s height is the thing which determines the stride length of an elliptical. With articulating foot pads, an elliptical needs to be comfortable. Yet many people can’t understand that they are using a machine that is too small for them.

 Choosing a Comfortable Stride Length / The Comfortable Stride Length

An elliptical machine with 16” to 18” stride length is generally suitable for shorter people (5’3” or smaller). But for people with a height of at least 5’7” to 6’7”, a 20” to 21” stride length would be appropriate. Most people feel less comfortable with elliptical machines with stride lengths less than 18”. It results in short choppy strides.

 Rear drive stride selector

 An elliptical trainer with a shorter stride would be less uncomfortable to people who are out of shape. But to accommodate multiple users with different heights, most commercial health club models have a minimum 20” stride.

 Getting the Best Possible Workout / How to Have the Best Possible Workout

 During workouts, longer stride ranges are better for you. And up and down motions don’t count. The upper and lower body part gets advantage of working out on an elliptical but the legs get the most benefit. You would burn the same amount of calorie both in the elliptical and in a treadmill but in an elliptical the impact is less on the joints. It feels almost like riding a stationary bike. The act of striding and balancing yourself on a trainer will help you to further target the core muscle groups if you can drop your hands to your sides and do not use the handles.

We will experience different comfort levels on ellipticals as individuals are different from each other. In case of ergonomics- the smoothness of the flywheel, the brake system, the angle of the footpads- all comes into play. When deciding which model to buy for using in home, just remember that it is the stride length of elliptical trainers that you should consider at the very beginning.

 

[wpsm_numhead num=”7″ style=”3″ heading=”2″]Front Driven or Rear Drive? That Is the Question[/wpsm_numhead]

Are front driven elliptical trainers as good as rear driven models? Front driven models are often considered as shuffle trainers and with some specific models you can even experience a forward drive machine that feels like a ‘stepper’.

You must have seen in different gyms some commercial expensive trainers that are originally rear drive machines. High end brands like Prector and Life fitness uses the back to put the flywheel there. This provides a more natural hill toe ellipse.

Different approaches to motion / Approaches to Motion

Let’s have a look at two well known manufacturers who use different approaches to the motion. While Sole uses the front drive, Smooth uses the rear drive design. For similar priced products of these two companies, the score for their features, warranty and perks are very well. The main difference lies in the location of the drive train.

According to some experts, front driven machines are more linear and thus produce a flatter oval motion. Also, we found that when the front drive models lack articulating foot pads, the motion lacks smoothness and it’s not as elliptical as we had found on other high end machines. Also if the footpads are not inclined in wards, the flat position of your feet will result in making those feet go numb after a long workout.

In front drive units, users generally tend to move their weight forward by grabbing or leaning on the front bars of the machine. For this the front of a machine must be very stable otherwise users might face trouble. To strengthen stability, manufacturers generally use larger flywheel in the front of residential models of front drive elliptical trainers. This strategy also makes the machine sturdier and a heavy flywheel ensures smoother motion and stride.

Rear or Front Drive- It’s Your Choice

One important fact we need to remember is it’s more expensive to manufacture rear drive models and also market leaders (Smooth, Precor and Life Fitness) got strong patents on most rear drive model designs. So other market players design front drives for the elliptical trainer market. Also these companies have an advantage. As the flywheel of their machine works at the back they can add an angle ramp and adjustable incline on to the front of the machine. And such designs really make us to fancy on the health club machines. Also while rear drive machines are hugely favored by users, you can find a few sturdy models among front driven elliptical trainers.

 

[wpsm_numhead num=”8″ style=”3″ heading=”2″]Elliptical Trainer vs Treadmill[/wpsm_numhead]

It’s a common dilemma to compare elliptical trainers vs. treadmill while shopping for exercise equipment. Both are good for cardio vascular workouts and for burning calories. However, there are some distinct advantages of elliptical machines that lead users to choose it for their home. To help you determine which one is right for you, we have made a comparison.

Workout Quality

While both treadmill and ellipticals are good for cardio workouts and burning calories, you will get more from working out with an elliptical from the same amount of exertion. As the ‘perceived level of exertion’ is lower with an elliptical, you will want to keep going once you get started.

Elliptical for Lower and Upper Body

With an elliptical, your workout is more complete. While comparing ellipticals with treadmills, keep in mind which body parts are being used. Your lower body parts are involved in a treadmill workout and this is great if you want to work only on your lower abdomen, buttocks and legs. But for a complete workout, elliptical machines are better. You will get options to work on your upper body in many elliptical trainers. Such trainers include movable handlebars that work in tandem with the elliptical motions of your legs. Not only it works well for your arm, back and shoulder, but also lets you increase your cardiovascular workout in a set amount of time.

Reverse Motion with Ellipticals

Reverse motion is another strong difference point between ellipticals and treadmills. With the reverse motion option of an elliptical you can work out on a completely different area of your leg muscles. This you can never try on a treadmill.

Safety and Comfort

All types of exercise equipment have safety and design standards, but still there is always a chance of getting injured while working out. It’s good that with ellipticals, most chances of getting injured gets eliminated. With treadmills, one of the most common injuries is a fall while trying to get on or off a running treadmill.  Another injury occurs when they stumbles by not matching their running or walking pace with the speed of the treadmill.

 

[wpsm_numhead num=”9″ style=”3″ heading=”2″]Its all about You![/wpsm_numhead]

Elliptical machines are designed in a way so that they can’t operate if you don’t provide the power. If you stop, the machine also stops. This system eliminates any chance that you would stumble or get caught on the foot pedals. You also get to choose the speed. Unlike treadmills, the machine will speed up or slow down to match your speed.

Possibilities of Joint Injuries

On a tread mill, injuries to joints are less likely to occur than running out of your door, but there is still chance of jarring of the joints. With each impact of your foot on the treadmill, you are putting the pressure of twice your body weight on your ankles and knees. In case of an elliptical, such impact would not happen as your feet never lift off of the foot pedals. Without any pounding or grinding of the joints, you will get to work up a sweat on an elliptical.

Cost & Design

On an average, an elliptical trainer is more costly than a similar quality treadmill. So, if you want to focus strictly on cardio and lower body workouts, treadmill is actually not a bad option for you in terms of cost.

More Options with Elliptical

But if you want to focus on an entire body workout with cardio, an elliptical is still your best option even though it costs more than a treadmill. Elliptical is certainly worth of the extra money as it has more options like adjustable inclines, pre-set workout programs, and many other options to customize your workouts according to your needs.

Fewer Repair for Elliptical

And most of all, the fantastic designs of ellipticals ensures fewer repairs (no belts to be replaced) and smaller footprints. You can easily put the machines almost anywhere in your home and save money with very few needs to repair them.

Ultimately it’s of course only you who can determine what is the best exercise equipment for you and your family. But when you try elliptical and compare it with treadmill, you most certainly will favor elliptical as you explore it.

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

1. Upper and Lowe Body Workout.

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

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

2. Low Impact workout.

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

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

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

3. Varied Motion.

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

4. Reduced rate of perceived Exertion

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

5. Low maintenance

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

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

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

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

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

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

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

They Help You More Than Running Does

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

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

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

As Always, Eat Well

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

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

Actually Look at the Display

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

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

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

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

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

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

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

Space Issues

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

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

Recumbent Bikes are the Obvious Exception

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

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

Advantages to the Bike?

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

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

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

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

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

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

Advantages with the Elliptical

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

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

“One-Piece” Test Winner

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How Does HIIT Work?

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

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

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

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

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

HIIT Workouts Actually Work

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

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

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

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

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

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

 

Warm Up

50-60% of your Max Heart Rate

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

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Fat Burn

60% – 70% of your max heart rate

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

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Cardio

70% – 80% of your Max heart Rate

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

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Extreme

80% – 90% of your Heart Rate

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

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Max

90% – 100% of your Max Heart Rate

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

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Finding Target Heart Rate

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

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

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

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

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