How to work out on an elliptical: The best tips and tricks

 

Elliptical trainers are a favourite for a good reason. They are easy to use, efficient and low-impact, so they don't put too much strain on your joints. But because you're in charge of the movement — a treadmill that moves whether you keep up or not — it's all too easy to call instead of doing your best.

While minimal effort will undoubtedly help you cross "exercise" off your to-do list, you probably won't get the results you're looking for. If you want to see changes in your body composition and/or cardiorespiratory fitness, you need to maximize your time and ensure you're using the elliptical properly. read more. webcomputerworld

To get you started, I've put together some tips for optimizing your elliptical training based on the most common mistakes I see (and have made many times myself).

How to get the best elliptical workout

These tips will not only help you maintain proper posture while using the elliptical but also ensure you're burning maximum calories and preventing injuries that can keep you out of the game. Good posture helps minimize muscle strain and the risk of injury when doing elliptical training. It also engages your core and lengthens your abs, giving you an upper-body workout and a lower-body movement. Also, pay attention to where your shoulders are. They should be low and back, not taut, and held close to the ears.

If you get tired and slump, decrease the resistance or the incline until you can catch your breath. It's better to reduce the intensity so you can maintain good posture rather than lose shape to try to keep up with a more intense workout.

Do not lean on the handles

With that in mind, don't lean on the handles, either. Most elliptical trainers have two sets of handles. Outer grips that move to the rhythm of the pedals and a fixed set of grips near the console. Of course, when you get tired, you'll want to lean on the stationary handles to support your weight and take the pressure off your legs, but resist the temptation.

Not only does this reduce calorie burn, but it can also cause muscle stiffness and discomfort and is generally insufficient exercise.

Hold the handles

While you shouldn't lean on the stationary handles to facilitate your workout, you should hold on to the moving handles to engage your upper body in your training. Instead of letting the handlebars move your arms, use your strength to push and pull them with your pedalling motions. While your legs still do most of the workout, this also works all the muscles in your arms so you can get a full body workout every time.

Putting all your weight on your toes or balls of your feet can put extra strain on your knees, causing pain and injury. This is also why some people experience numbness or tingling in their legs and feet when exercising on an elliptical trainer.

Elliptical trainers are designed to mimic the natural motion of running but with less stress on your joints. When you're on an elliptical trainer, you should try to move your feet in a similar way to running. This means your weight should be evenly distributed across your feet and roll down the length of your foot with each pedal stroke.

Skip TV

Watching TV or reading a book while you exercise seems like an easy way to make the time pass faster, but distractions often prevent your workout from being effective. If you're trying to improve your body composition or heart health physically, count those 30 minutes to an hour.

Instead of watching TV or reading, put on headphones and listen to music. Research shows that combining your workout with upbeat music makes you push yourself harder and makes you feel happier.

Turn up the resistance

Working against resistance not only gives you a better workout but also makes you stronger, helping to build muscle and strength and improve endurance. Rather than sticking with the lowest resistance because it feels easier, gradually increase your resistance throughout the workout until you're working hard enough that it's too difficult to hold a conversation. Once you get to that point, start gradually increasing the resistance again. read more. healthnutritionhints

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