Posts Tagged ‘elliptical’

h1

Lose weight with this Elliptical training program

March 19, 2011

If you are looking for an entire body workout, which burns plenty of calories without the impact of the treadmill or running, then have a go on a elliptical trainer.

The elliptical trainer is a great cardio workout, it combines the movements and benefits of hiking, cross country skiing and biking, what makes the trainer unique is the combined upper and lower body workout. Muscles such as quadriceps, hamstrings, glutes, chest, back, triceps and biceps are all used during the workout. If you are looking to lose weight then you should ideally work out using the elliptical trainer 3 to 4 times a week in order to see maximum results.

If you have not used an elliptical trainer before or have not exercised for a while start off by following our beginners 15 minute plan. When you are comfortable with this exercise plan then stretch yourself again by increasing your workout time to 20 minutes, continue to increase your workout time by five minutes until you are working out for 30 minutes continuous.

Warm up on the elliptical trainer for 3-4 minutes with a steady movement. Stand upright on the trainer with your shoulders relaxed and with your stomach tight. Share the load between pushing and pulling with either side of your body and work your arms and legs evenly. During your workout keep your hips and shoulders forwards, make sure your do not start rolling your shoulders from side to side or swaying too much at the hips.

15 minute Plan for Beginners –Calories burnt = 75

1)      3 minutes at a comfortable level

2)      3 minutes increasing level by 1

3)      3 minutes increasing level by 2

4)      Repeat step 2

5)      3 minutes at a comfortable level

20 minute Plan For Intermediates – Calories burnt = 150

1)      3 minutes at a comfortable level

2)      3 minutes increasing level by 2

3)      3 minutes increasing level by 3

4)      3 minutes increasing level by 4

5)      Repeat step 3

6)      Repeat step 2

7)      2 minutes at comfortable level

30 minute Plan For Intermediates plus  – Calories burnt = 200

1)      2 minutes at a comfortable level

2)      2 minutes increasing level by 1

3)      2 minutes  increasing level by 2

4)      2 minutes by increasing level by 3

5)      2 minutes at a comfortable level

6)      Repeat step 1 -4

7)      2 minutes by increasing level  by 4

8)      2 minutes at a comfortable level

9)      2 minutes by increasing level by 1

10)   2 minutes by increasing level by 2

11)   2 minutes by increasing level by 3

12)   2 minutes by increasing level by 4

13)   2 minutes by increasing level by 5

After you have finished your 15/20 or 30 minute workout plan cool down on the elliptical trainer with 3-4 minutes of steady movement. Take deep breaths in through your nose and out through your mouth to help your recovery.