When you look at elliptical machine, you wonder if it is worth of your time and efforts. Either you want to lose weight or just want to just want to lead a healthy life or you just want a shakeup in your routine work out, elliptical machines prove their worth each time. Work out on elliptical machine is fun and low-impact. Perhaps it provides you with the best exercises to keep yourself in shape.
#3 Elliptical Workouts for Weight Loss
There are many ways to use elliptical machines best, which prevent you from getting bored. You can vary speed, resistance, inclination and direction during your workout. All this is possible on a single machine.
Make up your mind with a plan before you step up on the machine and maintain a right posture. You will be overwhelmed to know that you can map each minute while you are on the elliptical machine. It will make your exercise regime more efficient and helps you to shed unwanted weight by improving your fitness.
If you want to achieve desired results, a 30-minute workout on elliptical machine is recommended.
Here I have described three elliptical workouts that can really help you to lose weight.
#1 45-minute hill climb
Settings: Choose the manual mode
Warm-up: 5 minutes at an easy pace
Perform main sets each for 5 minutes. Follow it by 3 minutes of pedaling either easy or backward.
- Medium resistance, low ramp, high RPM
- High resistance, medium ramp, low RPM
- Medium resistance, high ramp, high RPM
- High resistance, low ramp, medium RPM
- Work out last 3 minutes with medium resistance, medium ramp and high RPM.
It is very important to cool down effectively after this work out. Ease back resistance and pace and stretch afterwards.
You can change inclination to low or moderate.
#2 One-hour ladder workout
Settings: Choose the manual mode and set the incline from low to moderate. Set the resistance for a warm up.
Warm up: Warm up for 10 to 15 minutes.
Main set: Repeat each hard section with high resistance, medium ramp and high RPM.
- 5 minutes hard, 2:30 easy or backward pedaling
- 4 minutes hard, 2 minutes easy or backward
- 3 minutes hard, 1:30 easy or backward
- 2 minute hard, 1 minute easy or backward
- 1 minute hard, 30 seconds easy or backward
- 3 minutes easy then backward
- Use remaining time to slow down.
#3 30-Min High intensity short intervals
Settings: Select the manual mode and start with selecting the resistance for warm up. Set the inclination to low or moderate and make sure it can stay for the long duration at the position.
Warm up: It is important to warm up for 5 minutes that too at a manageable pace.
Main set: Choose a perceived level of exertion and work out for 3 minute intervals at 8-9 out of 10. The level should be such that you need to up the resistance at the point. Follow it by 2 minutes of easy or backward pedaling. Set a benchmark of 28 minutes and repeat the entire process.
It is advised to use last two minutes to reduce resistance and slow your speed.