Elliptical Resistance

If you are just starting out with using an elliptical machine, you may find that starting out with 15 minutes can be tiring even on the lowest level.  After you are able to work up to at least thirty minutes, try one of these workouts for an balance between elliptical resistance and cardiovascular:

Thirty Minute Workout

Minutes      Level

Forty-Five Minute Workout - Four Days a week

• Warm-up Period - 5 minutes
• Low Exertion - 5 minutes
• Easy Does It - 5 minutes
• Moderate (get ready to “push it”) - 5 minutes
• Hard Exercise (reach your target heart rate) - 5 minutes
• Moderate - 5 minutes
• Easy - 5 minutes
• Low - 5 minutes
• Cool-down - 5 minutes

  There are benefits to any exercise program - weight loss, improved heart health, building endurance, and so forth.  Does elliptical resistance offer improved health benefits over regular exercise?  Yes and no.

You can still get the same benefits of using an elliptical machine by doing various other forms of exercising.  The problem is it might take you a considerable more time!

Consider these positive aspects of elliptical resistance:

• An elliptical trainer is a low-impact workout.  Great for those with bad knees or other leg problems.  The elliptical trainer will lessen the strain and stress on your legs because it mimics a natural path of your leg.  Jogging or running cause an impact to your legs (and your lower back) with each step that you take.

• Elliptical machines are weight-bearing machines.  This is important to reduce the onset of osteoporosis.

• The elliptical machine is called a trainer because you get both an upper body AND lower body work out.  Using the handles benfits your upper body (arms, chest and back) and the foot pedals benefit your legs and back side.

• You can burn more calories in less time because you are optimizing your workout.  You don’t need to work your legs, then your arms, etc.

• Elliptical trainers take up a small amount of space.  If you are investing in a home machine, elliptical machines are meant to fit in a small amount of space.  Some even fold down for easy storage.

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Jessica Alba gave birth to a baby girl almost three months ago. Since that time, she has lost 25 lbs! The reason for her success is following a low-fat, low-carb diet. Plus, she has been exercising. Not only does she do circuit training, but she has been using elliptical resistance to get back into shape.

Alba also exercises with a buddy. Exercising with a friend can help you keep each other on track. Be each other’s cheerleaders and urge each other to go further and faster.

Alba says that there are many in her family that are overweight, so she is much more conscience of what she eats. She avoids breads, desserts, fast foods and fried foods.

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Exercise not only keeps you healthy, but helps you feel better about yourself as well. Even if your goal is to shed a few or more pounds, exercising will help you give you a boost before the pounds start to come off. If you want to start an exercise program here are some tips to make it more rewarding:

• Check with your doctor. Always consult a physician before starting an exercise program especially if you have not exercised for a while.
• Start Slow. Don’t overdo it on the first day, you will get discouraged and probably not continue if the exercise is too strenuous.
• Drink plenty of water. You need to hydrate your body while exercising.
• Reward yourself. Make a commitment to exercise for a month at least three times a week. After one month reward yourself with a non food treat. Make a new goal for the next month and continue the process. You will find that you have started a healthy habit!
• Mark it on your calendar. If you keep a calendar, schedule exercise time just as you would any other appointment.
• Don’t just count the pounds. If losing weight is your goal, make sure you also have another measurement of fitness. As fat turns to muscle, you may find your weight remaining constant or even increasing a bit. Mark your progress by recording the number of minutes walked, number of situps completed, etc. If you are using an elliptical machine, make sure you start with the lowest elliptical resistance and work up from there. As you get stronger, you will see an increase in these numbers and that will make you feel great about your exercise program.
• Find a friend. Do you know someone who wants to exercise too? Try exercising and encouraging each other together!

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When purchasing an elliptical trainer, make sure you evaluate the elliptical resistance that the machine has to offer. Elliptical exercise machines have two kinds of resistance: the tension on the flywheel and incline.

Flywheel tension

Flywheel tension is available in two varieties. Belt tension can be adjusted, but usually is not as sturdy as the other tension, magnetic resistance.

Magnetic resistance is quieter than a belt and often offers pushbutton control from the display console. Controling the resistance from the display console will allow you to change the elliptical resistance as you are working out.

Incline

Most elliptical machines do not offer incline as an option. However, if you are looking for increased resistance in your workout, you might want to opt for this feature. The incline comes in the form of an adjustable ramp. The higher the incline, the greater the intensity of the workout.

Elliptical trainers are very popular home workout fitness machines. An elliptical machine can offer both cardio and resistance workouts and is a great addition to a home gym. Some ellipticals even fold away allowing the owner to store the elliptical out of the way when not in use.