If you are looking for an alternative form of cardio that is not the treadmill, try the elliptical. This low-impact machine incorporates the upper and lower body. This machine also has many health benefits that will make you choose this cardio machine every time you are at the gym. Keep reading for some great benefits.
Increase Your Stamina
The elliptical can really get your heart racing if you push yourself hard enough. This is more effective than the treadmill. This machine requires more exertion from the muscles, forcing your heart and lungs to work harder. They need to provide more blood and oxygen to your muscles. This cardio routine will allow you to strengthen and increase both your stamina and endurance. It will also make your heart, lungs, and muscles stronger. When you first venture into using the elliptical, you should start at a low intensity to get your body ready. After you have done this for a few times, you can increase the intensity to a higher level and you will begin to build up your endurance levels. You can also combine the elliptical with other forms of cardio to increase your endurance. By adding the treadmill and quick bike ride, you can challenge your body and improve your abilities.
Rapid Calorie Burn
If you are looking to burn a lot of calories and in a fast amount of time, hop on the elliptical. The average person can burn between 270-400 calories in one 30 minute session. You should always adjust the machine and input your correct weight. Depending on how much you weigh, you can burn more or less calories. Generally, you burn about 2.5 calories for every pound you weigh. The intensity levels can affect how many calories you burn as well. Alternating with different interval levels can increase the amount of calories you burn. The elliptical is a great way to start or leave any workout session.
Includes Upper & Lower Body
You can achieve a total body workout all on one machine. The elliptical allows you to work your glutes. It firms and tones for tighter effect. To achieve this, complete your workout on an incline. It also works well for your quads. At higher intensities, it forces you to feel the burn much more. Hamstrings are the most used part of the body in this workout. By increasing the incline, you can act as though you are climbing a hill, which puts more emphasis on these muscles. You can also try to go backwards. This a very unnatural feeling, so try it with caution. This machine works the calves and lower shins as well. Additionally by holding the moving hand rails, you can include the upper body as well. The chest, biceps, triceps, and core are all being worked.
This is a beginner elliptical routine to get you started. Start with resistance 3 for about 5 minutes while peddling forward. Then for another 5 minutes, speed up and increase the resistance to level 5. Slowly increase to level 7, but stay at this pace for 10 minutes and attempt to peddle backwards. Now incorporate your arms, while peddling forwards for another 10 minutes. Next, slow down your resistance to level 5 and place your hands by your side. Not using your hands gives your core a great workout. Lastly, do a 3 minute cool down to wine down the body.