How To Maximize Your Elliptical Routine

Elliptical Routine

Although most gyms offer elliptical machines, it is easy enough to find one that works in your home. By having an elliptical in your house, you can eliminate multiple excuses for skipping the gym. Once you have the best elliptical for you, you can use the tips below to get started!

Cardio

When focusing on cardio you are going to need to watch how many strides you are doing per minute. Once you have warmed up, then you should be able to do about 140 to 160 strides per minute. If you are doing sprints, this will increase depending on your speed, but it is a good idea to practice before you start to speed up your strides.

Thighs

Another way to maximize your routine, is to focus on your thighs. This means that you are going to need to pay attention to the way you are moving your feet while you are on the elliptical. If you are trying to work on your hamstrings or thighs, then you are going to need to press more with your heels. If you are trying to work on your butt, then you can use your toes more. When you pedal backwards on the machine, then you are going to be able to tone your backside like the hamstrings and glutes. You can also increase the incline in order to get the same results. You can do this workout for about 45 minutes so that you will be able to target the areas of your backside that you are looking to work out.

Time

The third way is something that you can do when you don’t have a lot of time to workout. This means that you will be able to use your legs and arms on an equal basis. You will need to make sure that you are working out your upper body and your legs so that you can get more out of your cardio workout. Therefore, you are going to be able to increase your heart rate so that you will be able to burn more calories, thus toning your upper body. Pushing the handles of the elliptical will target your chest, while pulling the handles will work on your upper back and shoulders. Targeting different muscle groups for set periods of time is a great way to increase your cardio, endurance, and muscle mass.

Your Core

When you are going to work out your core, you are going to need to go hands free. This means that you will need to let go of the handles while you are on the elliptical. This is going to be a challenge for your sense of balance; hence why it is going to target most of your core. It is very important that you do not sway from side to side when you aren’t holding on to the handles. The best way that you can do this is to place your hands on your hips. In doing this you will be able to monitor your posture.

These are just a few ways you can maximize your elliptical workout. In most cases, it is best if you focus on one muscle group, length of time, or stride goal. By setting goals it makes it easy to complete against yourself.

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Arlene Semeco
Arlene is a Registered Dietitian and Certified Sports Nutritionist by The International Society of Sports Nutrition (ISSN). She completed an MSc in Dietetics and Nutrition from Florida International University and a BSc in Food and Nutrition from The University of Alabama. Arlene has worked in supplement development, sports nutrition and is currently working in clinical nutrition counseling for a rehabilitation hospital. She is a 3-time Olympic swimmer and loves running and paddle boarding. With her expertise in the world of sports, she has been able to apply her knowledge of nutrition to help athletes improve performance and achieve their goals in different sports.

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