Optimizing Your Elliptical Workouts

This week let's focus on our Elipitcal workouts. If you regularly use an elliptical trainer, you will want to know how to get the most out of your elliptical workouts. Here are some ways of using your elliptical in the most effective way.

Make sure you are using the full range of movement available. Use the complete length of the elliptical trainer’s stride to really work those leg muscles. Most people only use the pedals in a forward motion, but remember that elliptical trainers also allow you to pedal backwards. As the body is not used to this movement it uses muscles that are rarely targeted, giving more opportunities for toning and burning more calories. Try alternating the movement by pedaling forwards for five minutes and backwards for five minutes.

Using the arm handles can give the arms a workout as well as the legs, but this is not always the best or most effective option. Not using the arm handles will make your core muscles work harder to stabilize you and keep your body balanced on the machine. This will especially target the abdominal muscles. If you do let go of the arm handles, keep checking that you are standing upright and not leaning over to the side.

If you want to tone your legs and glute muscles, increase the resistance level. As the resistance is increased, the leg muscles have to work harder to complete the movement. This not only strengthens the muscles, but actually burns more calories and fat than increasing the speed would. Select a resistance level that feels as though it is an effort, but one which you can sustain for 20 to 30 minutes. Aim to gradually increase this resistance level as you become fitter and your muscles are more accustomed to the workout. Some machines offer an incline function which will target the muscles even more effectively.

Interval training is a great way to burn calories and fat if weight loss is your goal. Interval training involves short periods of intense pace followed by recovery periods at a steadier pace. Interval training works the muscles much harder than a usual training session, resulting in more calorie and fat burning. It will also improve your overall fitness and stamina. Most elliptical machines have a preprogrammed interval workout setting which you could use. An alternative would be to select your own interval training routine manually; warm up at a steady pace for five minutes, and then increase your speed for three minutes. You should not be able to maintain this pace for more than a short period of time, and it should feel a real effort.

Drop back down to the steady pace for three minutes to recover, and then speed up again for another three minutes. Repeat this three times, and then cool down for five minutes. Aim to gradually increase the time spent at top speed.

Elliptical trainers give a great overall workout regardless of fitness levels, and by optimizing your elliptical workouts you will reach your fitness goals much quicker.

Selecting the Right Home Exercise Equipment

Selecting the right home excercise equipment for your needs

So you have decided to commit to a regular exercise routine and are wondering what home exercise equipment to choose. This will largely depend on your budget, the space you have available, the type of exercises you plan to do and your workout goals.

As we discussed earlier doing some form of cardiovascular exercise is a good idea. Cardiovascular exercise increases overall health, boosts the immune system, reduces the risk of developing diabetes, heart disease and some cancers, and helps you to shed excess weight. There is quite a lot of choice of cardiovascular equipment for use in your own home. Here is a basic description;

Treadmills
Although treadmills can traditionally take up a lot of room thanks to the long running track, home treadmills are available that will fold flat for easy storage. It is possible to pay from a few hundred dollars to $2000 or more for a home treadmill; choosing the right model for you is a matter of personal preference. Some machines come complete with an incline function to simulate running uphill, and others come with a range of workout options for specific routines such as fat burning, interval training, hill training and more. You will need to make sure that the machine you choose will fit into the space you have available, and that it will be sturdy enough to meet your needs. Think about what you will be using it for, and make sure that it will support your workout goals. If you are a faster runner, make sure it will be fast enough for you as some machines have a maximum speed limit of 10mph.

Elliptical trainers
Are one of my favorites these don’t take up as much room as treadmills, and allow a great workout for your whole body in a relatively short space. It is possible to purchase an elliptical trainer for under $100, with more expensive machines costing in excess of $1000. Check that you will be within the weight limit for the machine you choose, and that it is stable when you use it. Most elliptical trainers sold for home use have a shorter stride than the commercial machines you may be used to at the gym, so make sure the stride length will be comfortable for you.

Elliptical trainers usually allow you to increase the resistance level so that you can make your workouts harder, and, like treadmills, may also come with different workout options. Some machines have an incline function which simulates walking or running uphill, which can add an extra dimension to your workout.

Stationary cycles
These are usually available as traditional upright cycles, or as a recumbent bike, which you use in a reclining position. Fans of recumbent bikes state that the position makes you less susceptible to the back and leg strain using a traditional bike can cause; it is a good idea to try out a few different types to determine which is more comfortable for you.

Stationary cycles generally allow you to increase resistance levels and select a preprogrammed workout. Make sure that the cycle feels comfortable to use and the position of the seat and pedals can be adjusted to your requirements. Stationary cycles are generally among the most compact of home exercise equipment, and many can be folded for storage.

Indoor rowing machines
Rowing provides a good workout for the whole body, and indoor rowing machines are becoming increasingly sophisticated. It is possible to pay from around $100 for a basic machine to upwards of $1000 for a machine which will allow you to set a range of different workout options and challenge other users online.

Rowing machines can take up quite a bit of space due to the rowing track, although many models will fold up after use. Make sure that the seat and handle are sturdy enough and that the movement of both feels smooth and comfortable. If you are a regular rower, you may need to ensure that the level of resistance will be enough to deliver a sufficiently challenging workout. The model you choose will be dependent on the features you will need, for instance do you just want a basic machine which allows you to row, or do you want to be able to select different options, such as games, challenges or racing a pace boat.

Weights
Weight training is an anaerobic exercise, and is ideal for strengthening and toning the muscles. As muscle mass requires more calories, weight training can help you to burn fat.

Weights are generally available as either weight machines targeting specific areas of the body, or free weights including dumbbells or kettle bells. The type of weight equipment you choose will generally depend on your budget and the space you have available.

Weight training machines are generally safer and easier to use than free weights. However, they can take up quite a lot of space and tend to be more expensive, although it is possible to buy home gym systems which allow several different weight training exercises to be preformed in a relatively compact space. Make sure that the resistance level will be high enough for your needs, and that the range of exercises offered will match your exercise goals.

Free weights are generally cheaper to buy, fairly versatile and easier to store. They are not as easy to use and the risk of injury may be greater than using a machine. When selecting your free weights, make sure that they will be heavy enough to provide you with a good enough workout and that you know how to use them safely.

Selecting the right home exercise equipment for your needs will enable you to easily get fit within the comfort of your own home.

Staying Motivated To Lose Weight

Stay Motivated

Keeping yourself motivated to lose weight can be frustrating at times. We go on the latest fad diet and join a gym. But after just a few days, we find ourselves struggling to stick to our weight loss program. This usually happens because we start to lose our motivation to lose weight. Admit it, things happen. Life happens and we sometimes forget to put ourselves first. However, to be successful at weight loss, we need to keep ourselves motivated. Here are some ways by which you can stay motivated to lose weight.

Take before and after pictures of yourself. When you feel like eating something fattening, look at your picture when you were overweight. Now do you really want to go back to this time in your life when you were sad and miserable and you just didn’t feel good about yourself?

Keep a weight loss journal. Writing down the number of pounds you have lost over time, your daily food intake and exercise regimen will keep you focused and on track. As you see your progress and your weight get lower and lower, you will remain motivated to lose more weight until you reach your goal.

Break down your overall weight loss goal into small, achievable goals. Reward yourself after you have achieved these milestones. For every 10 pounds you lose, pamper yourself, go to a spa, have your hair or nails done or buy a cute outfit. Reward yourself but make sure it is not food related.

Don’t forget what your purpose is for losing weight. If you are losing weight to be healthy, think about how much energy you will have afterwards or how you can minimize your blood pressure medications when you have lost the weight. If you are losing weight to fit into a certain size, imagine how good you will look when you wear that particular dress you have been wanting to fit into for so long.

If your budget allows, hire a personal trainer. A personal trainer will not only guide your work out sessions but he/she will be able to keep you on track and motivated.

Exercise should not be a chore and painful. Find a fun exercise activity that you can stick to. Try dancing, spinning or just simply hiking outdoors which doesn't cost you a dime. Listen to fast-paced music that will keep you moving while working out. Find an exercise buddy. Studies show that if you work out with somebody, you are more likely to stick to an exercise program.

We have all the information we need to lose weight at our fingertips. But what most people lack is the motivation in order to be successful. Motivation is a big component in weight loss success. Keeping these motivational strategies in mind will help keep you on the right path to achieving your weight loss goals. 

The Best Excercises To Loose Weight

What Are The Best Exercises to Lose Weight?

Some of the best exercises to lose weight are cardiovascular, known as cardio, exercises. These are effective at raising the heart rate and burning calories. They also boost the metabolic rate, which is the rate at which calories are burnt by the body to fuel daily living activities. Once the metabolic rate is raised by exercise, it remains elevated for some time afterwards, burning even more calories and fat. Here is a quick guide to the different types of cardio exercise you can try;

Walking and Running
These are easy to do- just put on a good pair of running shoes and walk out of the door. Although running burns more calories then walking, it is a higher impact exercise as your feet and legs have to absorb the impact of the road surface, so it does have the potential to cause strain and injury if you do not build up gradually.

If you are not keen on walking or running outside or the weather is bad, you can use a treadmill for your workouts, either in a gym or in your own home. Treadmills have the advantage of providing a more cushioned running surface, which lessens impact.

Ideally you should exercise at a pace where your heart rate is raised and you feel a little out of breath, but you can still talk fairly easily.

Cycling
This is a good exercise to do if you want to avoid strain or injury as your bodyweight is supported by the bike. You don’t need much in the way of specialist equipment- just a cycle and a good cycling helmet and you are away. Cycling can be a great time saver too as you can easily cycle to places such as work or to the store instead of taking the car. It is also a great exercise for getting the whole family involved.

If you are short on time, or don’t want to cycle outside, you can purchase stationary bikes to use inside whenever you have a few moments free.

Swimming
This is an ideal exercise if you are injured or have not exercised for some time, as your bodyweight is completely supported and cushioned by the water.

If you are not sure of your swimming technique, or have not swum for several years, consider investing in a refresher course of lessons to increase your confidence.

Other Cardio Exercises
The elliptical trainer and rowing machine at the gym also provide a very good cardio workout. Rowers work the whole body and most of the major muscle groups, so are very effective at burning calories and fat.

Elliptical trainers mimic the action of walking, running and cross-country skiing, giving you the advantages of doing all of these exercises. They also allow you to work out your arms at the same time. Both elliptical trainers and rowing machines support your bodyweight, making them low impact cardio exercises. It is possible to purchase machines for use at home if you don’t enjoy going to the gym.

Fortunately most of these best exercises to lose weight can be comfortably fitted into your daily routine, especially if you purchase machines to workout in the comfort and convenience of your own home.