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.