Judul : elliptical workouts for weight loss
link : elliptical workouts for weight loss
elliptical workouts for weight loss
hey guys! so after the treadmill and stairmasterworkouts that i shared during the kickstart series a lot of you requested an ellipticalworkout. so here it is. the elliptical is one of the most popular machines that people,especially women, get on at the gym to get their cardio in. but are you getting an effectiveworkout with it? a lot of people step on the machine because it seems intuitive - you geton, you move your feet along with the track
elliptical workouts for weight loss, and you get your workout in, right? wrong! let's talk about the settings on the ellipticalmachine. you have three main components that you can control. the first is the resistance.so how hard it is to peddle. the higher the resistance the harder the work. the next controlis the cross ramp and that is going to control
your incline. you'll work in different musclegroups depending on how high or low you go. and the final control is the one that getsthe most overlooked but perhaps is the most important because you control it with yourown speed and that is spm or strides per minute. so the difference between this machine anda treadmill or stairmaster is that on those machines you set the speed and then you matchit. so you set the treadmill to a six, you runat that level and all you have to do is move your legs to match the pace of the belt. butthe problem with the elliptical is that there is no speed setting so it is completely upto you. and a lot of people, because of that, don't challenge themselves on the machine.so to get an effective workout on the elliptical
it is important to be aware of your spm. theworkout i am sharing with you today will take advantage of all three of those controls sowe can make the most of what this machine has to offer. and as is the case with the treadmill andstairmaster routines i have previously shared you don't do anything for more than one minute.so it is quick. thirty minutes interval training - total body cardio. woaho! and as is thecase generally with my workouts this is based at an intermediate fitness level but you canalways modify to make it more or less intense. a note to keep in mind before we get going.there is a difference between rpm and spm. some ellipticals do say rpm on the displaythat is revolutions per minute. that is not
the same as spm - strides per minute. rpmis a full revolution whereas spm is one stride so it's going to be about half the numberof an rpm. if you can, snag an elliptical that has spm on the display because that isgoing to be what this workout is based on. most ellipticals do say spm but not all, justto be aware. now let's get peddling! most ellipticals start set out, when you geton, at a ramp level ten and a resistance level one. and i see too many people that get onwith those settings and don't ever change them for the entire thirty minutes that theyare on. don't do that. don't waste your time. you’ve only got thirty minutes. let's makeit count. to warm up you're going to set your ramp down to an eight and your resistanceup to a level three. it should be very light.
just getting used to the movements for a fewminutes. start to become aware of your spm on the display. aim for a range of 110 to130. once you start paying attention to your spm you're going to notice that that numberwavers. it doesn't stay at exactly 120. it's going to go back and forth between 115 and125. that's okay, that's why i'm giving you a range to reach for the spm at every phaseof the workout. after about three minutes of warming up ata resistance of three you're going to kick it up to a five to finish that warm-up, stilllight, but a little more intense. it shouldn't feel tough though. after your five minutewarm-up we are going to kick it into workout mode. for format's sake of this routine, weare going to think of the workout as three
part so here is the first. we are taking the ramp up to a ten. we aregoing to stay here for most of the workout so you shouldn't really have to think aboutit. the resistance is going up to an eight so you're going to be peddling a little bitharder and we're going to be aiming for an spm range of 130 to 140. and if you have neverpaid attention to spm before watching this video and you're like, ‘what the heck isshe talking about?’, trust me, once you get on the elliptical and see spm on the displayand start to recognize what it feels like, you'll understand and this workout will allmake sense. so just make sure you save the pdf to yourtablet or phone or print it out so you can
take it with you to the gym. so the workouthas begun. you're getting the heart rate up and we're getting into our first segment ofwork. the resistance goes up to a level ten. remember that the ramp is staying at a tenfor this entire part of the workout. and we are going to divide your one minute of workinto three parts - so twenty seconds each. the first twenty seconds you're getting yourheart rate up. aim for an spm of 140 to 150 and don't forget to use your arms. alwaysgrab an elliptical machine that has the arms. the ones that don't have the arms are prettymuch a waste of your time. that middle twenty seconds of the minute weare going to peak with a sprint. you are aiming for an spm of 150 to 160, maybe even 170 ifyou're feeling really good. but we want this
to be challenging. remember, it is only twentyseconds. and the final twenty seconds of that minute you go back down to that 140 to 150spm range. so it's still tough, you're still working. we're not recovering it but we'renot sprinting either. then after that minute of work you get one minute of active recovery.back down to an eight on the resistance and you can focus on a range of 130 to 140 onthe spm so this is not a break, it’s still work. you are actively recovering. so then we are going to repeat that patternagain. you up the resistance to a ten. you've got your one minute broken into three twentyseconds, twenty seconds and twenty seconds, with that sprint in the middle. after thatminute of work again you have another minute
of active recovery before you repeat it onemore time. this time we are going to take that resistance up to a twelve so what hasbeen at a ten during the first two minutes of work - but for the third one you know it'sthe last one, you're going to push it hard - take it up to a twelve. that sprint at atwelve will feel a little bit more challenging but that's the goal here. and after you peak at twelve you're goingto recover and change up our target. so when you're going forward on the machine you'remostly targeting the quads and the glutes depending on how high the ramp is but whenyou flip it and go backwards you start to target the hamstrings. so after each segmentof work you will take one minute to recover
going backwards switching up that target alittle bit. resistance goes down to an eight, spm is a moderate 120 to 130 range and you'reworking the hamstrings. so you recover and you work the entire body. after that minute we will go on to segmentnumber two. now segment two and three of the workout will repeat that first segment thatyou saw. the difference is in our movement. so in part two we are keeping the same rampresistance and spm goals that we had in the first segment but we are going to do it withoutany arms. so you're not resting your arms, you're not using your arms. you're just keepingthem off of the machine. that is going to target your core. so we are going to get everything.we are even going to get abs in our cardio
workout. let go of the handles, use your armsfor balance and focus on using your core and your lower body to keep your body moving. now because you don't have your arms, thosepeak sprints are going to feel a lot more challenging. if you can't reach the high endof that spm range, that's okay. just go as hard as you can. the idea is to make sureyou're actually challenging your own speed since the machine cannot challenge it foryou. if you do want to hold the handles during those minutes of active recovery in betweenthe sprints, that is fine. just make sure that during those twenty second intervalsof work you are not holding on. you've got another minute of rest going backwardstargeting the hamstrings. and then we've got
segment three. for the final round we keepthe same format but we are going to take the ramp so the incline down to a level five.when we lower the ramp we start to target the hamstrings and the calves, more than thequads and glutes. at this point your entire body, your legs, should be tired. and thistime you can use those handles again, using the arms squeezing the core, but working thebacksides of the legs here. now this round at the lower ramp will be the hardest to hitthose spms - that range - it's going to feel a lot faster and harder but that's okay becauseit is your last round. just push through to the end and do the best you can. after your backwards minute of recovery wedo four minutes of cool down and you are done!
that's the workout. thirty minutes cardio- total body. a few things to keep in mind on the elliptical and in general: try to keepthe weight in your heels throughout the course of the workout. if you're leaning forwardinto your toes they will start to fall asleep and it becomes really uncomfortable. makesure you stay upright with the chest lifted and not slouching and finally make sure thatyou are switching up your routine. this goes for any piece of cardio equipmentor any routine really at all. if you do anything for too long and your body gets used to itit becomes easy. and we want to make sure we are always challenging our bodies. so dothis for a few times or a few weeks and then switch it up. so no more zoning out with thetv on, mindlessly peddling away on the elliptical
for thirty minutes. make those thirty minutescount. i think the reason a lot of people get on the elliptical is because it's easierand they feel like they're getting their workout in. but if it's not an effective use of yourtime it just kind of becomes a waste. most people don't understand what the ellipticalis capable of and how good a workout you really can get but now you know. you're ahead ofthem. be sure to print out the pdf that's available in the description box below oryou can just save it to your phone or tablet to take it with you to the gym. because theentire workout is laid out there. and be sure to check out my treadmill and stairmasterroutines if you haven't already. and if you have any more workout video requests pleaseleave them in the comments below. i am going
to try to keep these going on occasion. iwill see you thursday for a brand new recipe. you do not want to miss it.
Demikianlah Artikel elliptical workouts for weight loss
Anda sekarang membaca artikel elliptical workouts for weight loss dengan alamat link https://quickweightlosstipsmethod.blogspot.com/2017/05/elliptical-workouts-for-weight-loss.html
0 Response to "elliptical workouts for weight loss"
Posting Komentar