"Elliptical Machine Workout" This elliptical machine workout lasts for about 20 minutes and will
definitely give you a good workout. Now, for those of you who are just starting out, you may want to take it easy for the first couple of workouts. Depending on the type of elliptical trainer you have, you may or may not have electormagnetic resistance on your machine. This elliptical machine workout works best with electromagnetic resistance. If all you have to do on your elliptical machine is press down on a button and the resistance automatically adjusts, than you have electromagnetic resistance. If you have to stop you workout and turn a dial, than you don't have electromagenetic resistance. This elliptical machine workout is an alternating interval workout. By alternating between levels of high speed and high resistance, you'll be able to work at higher relative intensity for a longer time. This is a good thing. Warm up for about 5 minutes first. The perform this exercise at about 40% of your full effort for the warm up. Then increase the elliptical trainer's resistance level until you're using about 80% of your maximum stride or full effort. After two minutes, lower the resistance to the level you used during your warm up, but increase your stride rate so that you're still exercising at 80% of your full effort. Continue alternating between high resistance levels and high stride rate every two minutes for a total of 20 minutes. Warning! This is a tough workout and should be "worked up to". If your a total beginner, this particular elliptical machine workout can be too demanding. Start slowly by working at 50% or your full effort for 10 minutes 3 days a week. This may take a you a week or two to get up to 10 minutes or so. After you have completed 10 minutes, try going 15 minutes the next week. Keep doing this until your ready to go for the full 20 minutes. |