Elliptical exercise provides a low-impact workout that works both your upper and lower body. Elliptical trainers are very popular among the aging baby boomer population. Elliptical are popular in both households and health clubs.
They are not only gentle on aging joints, but they also provide a fantastic cardiovascular workout, which assists you in burning calories in helping with weight loss. If you are new to using one of these machines, there are a few compelling reasons to do so.
Advantages of an Elliptical Machine
Consider these advantages of utilizing elliptical machines. Take in mind that there are many various kinds and styles of ellipticals. Each machine offers somewhat different advantages.
Impact Free Elliptical Trainers use an elliptical motion to alleviate tension and strain on your legs. You never take your feet off the pedals. It’s like walking in the air. Whether you walk or run, your body receives a jolt with each stride.
It is estimated that a normal runner encounters up to 2.5 times their body weight in impact during their training.
This affects not only your leg joints but also your lower back. While walking has less impact than running, the elliptical has less impact than both.
Elliptical Mimics the natural walking motion
The elliptical movement is designed to simulate the natural route of the ankle, knee, and hip joints while walking, jogging, or running. Several elliptical trainers have articulating foot pedals that adjust to your stride to further lessen joint strain. Your feet never leave the pedal, and the pedal adjusts to the angle of your elliptical stride.
Weight-Bearing Workout
A weight-bearing exercise is provided by an elliptical trainer, as opposed to a fitness machine such as a stationary bicycle. Weight-bearing workouts are essential for delaying the onset of osteoporosis.
Elliptical Exercises the Whole Body
The combined upper and lower body workout is what distinguishes an elliptical trainer. That is why an elliptical is also known as a cross-trainer. An elliptical trainer, when utilized correctly, may work the triceps, quadriceps, hamstrings, glutes, chest, back, and biceps.
Many people who work out on an elliptical trainer put the majority of the resistance on their lower body and just use the upper handlebars. To get the most out of the dual-action workout, divide the resistance evenly between your upper and lower body. This entails letting go of the swaying handlebars.
Versatile
Elliptical trainers, like treadmills, come with a choice of tough exercise programs. These programs use alternating resistance to simulate hill climbing or interval training.
Many ellipticals also have wireless heart rate control, allowing you to customize your workout by having your heart rate determine the resistance level.
Elliptical vs. Treadmill
Less maintenance is one advantage of an elliptical versus a treadmill. An elliptical machine is less likely to require service because of the low-impact elliptical action and fewer moving parts. There is no need to be concerned about belts, motors, rollers, or bearings burning out.
Elliptical Machines’ Possible Drawbacks
Is there a disadvantage to using an elliptical trainer? Certainly, some people find the dual-action elliptical exercise unpleasant and prefer to jog or walk on a treadmill. Some elliptical trainer models include a fixed width for the pedals, which might be a broader or narrower stance that feels comfortable.
Beginners’ Elliptical Exercise of 20 Minutes
The elliptical trainer is ideal for beginners since it allows you to gradually get into the cardiac workout. If your body benefits from less stress on your joints while still conditioning your heart and lower body, the elliptical trainer is an excellent alternative.
When compared to running or walking on the treadmill, the elliptical trainer provides a lower-impact workout that is gentler on the knees and hips. It is, however, weight-bearing, which is necessary for the development of strong bones, muscles, and connective tissue. If your machine features arm handles, you train your complete body, which means you get more calorie-burning for your buck.
Whether you’re just starting out with exercise or haven’t exercised in a long time, you should avoid doing too much, too fast. Going too hard not only causes pain and misery but also puts your body in danger of injury. Because your body requires time to build endurance and strength, it’s always better to start slowly.
Precautions
Low-impact cardio exercise is frequently advised to prevent health risks and maintain physical fitness.
But each scenario is unique. If you have any diseases, injuries, or medical issues, or if you’re taking medication that may affect your heart rate or exercises, see your doctor before attempting this workout.
The first time you use an elliptical trainer, you will most certainly feel it in your lower body, particularly your quads (the muscles in the front of your thighs). It’s normal to feel a burning sensation while your muscles work. You may need to start with a shorter workout, perhaps 10 minutes, then work your way up to longer workouts as your endurance improves.
How to Do the Elliptical Exercise
Follow along with each section of the workout, aiming for a pace/resistance that allows you to perform at the indicated rate of perceived exertion. If you are out of breath or your muscles are weak or exhausted, take a step back. You should feel like you’re working out, but you should also be able to speak in complete words.
- Do this workout three times per week, with one day off in between.
- Stretch your lower body after your workout, and drink plenty of water both before and after.
Keep an eye on your intensity. The simplest method is to use your rating of perceived exertion (RPE), which is a 1-to-10 scale of how hard you’re working. You’ll stay between a level 4, which is an easy warm-up pace, and a level 6, which is just outside of your comfort zone for this workout. Maintain a reasonable intensity throughout the program by making changes.
20 Minutes Elliptical Workout for the beginners
- 5 Minutes : Warm up at a comfortable pace. RPE at 4
- 3 Minutes : Increase the resistance and/or ramps one to four increments, or until you’re working harder than your warm-up pace. You should feel you’re working, but you should be able to carry on a conversation. This is your baseline pace. RPE at 5
- 2 Minutes : Increase your resistance and/or ramps once again until you’re working slightly harder than baseline. RPE at 5-6
- 3 Minutes : Decrease the resistance or ramps back to baseline. RPE at 5
- 2 Minutes : Increase your resistance and/or ramps once again until you’re working slightly harder than baseline. RPE at 5-6
- 5 Minutes : Decrease the resistance or ramps back to a comfortable level to cool down. RPE at 4
** RPE is Rated Perceived Exertion Scale
Making Improvement with the Elliptical Exercise
To begin adding to the 20-minute beginner workout, add three minutes of simpler ramps at level 5 and then increase them for two minutes before the five-minute cool-down.
You can maintain that level for a week before adding another three-minute part of easy work and a two-minute section of harder effort. You are now at the 30-minute exercise level. This meets the daily exercise recommendation for moderate to intense physical activity.
To Conclude
The dual-action workout is what draws many individuals to an elliptical machine. If you haven’t tried an elliptical trainer yet, go to your nearest fitness store and try one out.
Even better, buy a day pass to a fitness club and put yourself through a rigorous workout. Check to see if you see a difference. Then, before you buy an elliptical trainer, pause and examine everything you want in a model. To get good models for your home gym, look into the top options for elliptical trainers.