Training on an elliptical cross trainer has a number of advantages: it burns fat tissue, improves efficiency, strengthens all the most important muscle groups, and at the same time does not burden the joints and minimizes the risk of injury. Anyone can exercise on this device, regardless of age and fitness level. See how to exercise on an elliptical cross trainer and learn about a training plan that will help you lose weight and improve your condition.
Training on an elliptical cross trainercombines the advantages of cardio and strength exercises. It strengthens key muscle groups (legs, buttocks, abdomen, arms), and at the same time improves the work of the circulatory system and increases efficiency. The big advantage of the elliptical cross trainer is the fact that during training on this device, the body works in an anatomical way, i.e. in accordance with the natural planes of movement. This prevents overloads in the joints and spine.
What's more, exercising on an elliptical machine is an effective and safe way to get rid of extra kilos - depending on the weight of the exerciser, a half-hour training session allows you to burn 380 to 500 kcal.
How to exercise on an elliptical cross trainer?
Before you start training on the elliptical cross trainer, it is worth reading the instructions of the device carefully. There are many types of elliptical machines on the market today that have various functions. Knowing them can significantly affect the comfort of training.
Some trainers have, for example, the ability to measure body fat or carry out the so-called recovery test - test for fitness. The determination of these values helps in selecting the appropriate load during exercise.
It is very important to warm up your muscles thoroughly before training. An elliptical cross trainer is perfect for this - just set the lightest load and exercise for about 10 minutes at a leisurely pace. You can also do a regular warm-up by doing rompers, arm and hip circles, etc.
After getting on the cross trainer, take the appropriate position:
- grab the movable arms of the device,
- straighten your back,
- we pull in the belly,
- we point our eyes straight ahead.
Exercising on the elliptical cross trainer, do not bend over or squeeze the handles too much (then the arm muscles do not work effectively).
Thatyou notice the effects quickly, you should train at least 3 times a week. Beginners should start with 30-minute workouts and extend them over time.
What should you consider when choosing an elliptical cross trainer?
elliptical cross trainer and slimming
The elliptical trainer can be an effective tool in the fight against extra pounds. In order for training on the device to bring the expected results, you should follow a few rules:
- heart rate during exercise should be 70-80% of HRmax, so while exercising you need to constantly monitor your pulse (for this purpose the heart rate monitor attached to the device can be used);
- the load should not be too high or too low - too high will prevent us from achieving a high heart rate, and too low will not stimulate enough muscles to work;
- you should exercise for at least 30 minutes, because only after approx. 20 minutes of exercise, your body starts to burn stored fat;
- you should train regularly, 3-4 times a week to maintain a high metabolic rate;
- it is best to use interval training, which causes fat burning not only during exercise, but even up to several hours after training.
Elliptical - a sample training plan
Here is an example of an elliptical training routine that you can use to both improve fitness and lose calories. It consists in alternating short periods of intense effort with short periods of moderate effort (intervals).
The entire cycle covers 8 weeks and assumes a gradual extension of the exercise phase and a shortening of the rest phase.
Remember to warm up before each training session. After you finish your workout, spend a minimum of 5 minutes on stretching and cooling down exercises.
Training on the elliptical cross trainer: 1st and 2nd week
- number of trainings per week: 3
- exercise phase: 15 seconds (exercise at maximum pace to achieve the highest heart rate)
- recovery phase: 60 seconds (moderate pace around 50-60% Hrmax)
- number of intervals: 11 (repeat the sequence of both phases this number of times, i.e. the exercise phase + the rest phase)
Training on the elliptical cross trainer: 3rd and 4th week
- number of trainings per week: 3
- exercise phase: 30 seconds (full pace)
- recovery phase: 60 seconds (moderate pace around 50-60% Hrmax)
- number of intervals: 11
Training on an elliptical cross trainer: 5th and 6th weeks
- number of trainings per week: 3
- exercise phase: 30 seconds (full pace)
- recovery phase: 30 seconds (moderate pace approx. 50-60%Hrmax)
- number of intervals: 12
Training on the elliptical cross trainer: weeks 7 and 8
- number of trainings per week: 3
- exercise phase: 30 seconds (full pace)
- recovery phase: 15 seconds (moderate pace around 50-60% Hrmax)
- number of intervals: 26
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