Effective Elliptical Training

I previously hated the elliptical with a passion.  Hated it. I thought it was for lazy people who wanted to watch TV or read US Weekly while they “worked out.” I also admit that during the few times I did hop on the elliptical I monotonously went through the motions like every other drone in the gym. No wonder I dreaded it. After being banged up a bit from putting in too many miles, I was dreadfully stuck on the elliptical day in and day out. It was then I realized the key to an effective (and non-resentful) elliptical workout is intervals. Once I found that out it was a game changer for me.  Seeing the elliptical is non-weight bearing, our bodies don’t have to work as hard to perform the exercise. We also recover more quickly from the elliptical than we do from running.  Thus, we need to bust our butts with high-intensity, heart racing interval work on the elliptical that will make the time (and your heart rate) fly.

 

 

Truth be told, it’s not only possible to maintain, but even improve your fitness by cross training through the obnoxiousness injury brings. Here are 3 elliptical workouts that will improve your aerobic capacity, and maintain your sanity.

 

 

1) 15 minute warm-up

 

15 x 1 minute HARD, 1 minute easy

 

15 minute cool-down

 

Total = 60 minutes

 

2) 15 minute warm-up

 

5 minutes HARD, 5 minutes easy

 

4 minutes HARD, 4 minutes easy

 

3 minutes HARD, 3 minutes easy

 

2 minutes HARD, 2 minutes easy

 

1 minute HARD, 1 minute easy

 

15 minute cool-down

 

Total = 60 minutes

 

3) 15 minute warm-up

Increase resistance level by 1 every 5 minutes until 45 minutes is reached. The entire workout your goal is to maintain the same speed while the resistanceincreases.

 

15 minute cool-down

 

Total = 60 minutes

 

This is a Kirk DeWindt Personal Training Article