Exercise Of The Week: Elliptical Training

Elliptical training is using the elliptical trainer. Elliptical trainer or cross-trainer (also known as X-trainer) is a stationary exercise equipment used to simulate stair climbing, walking, or running without causing too much pressure to the joints, hence reducing the risk of impact injuries.

Out of all the cardio equipment, the elliptical probably gets the most side-eye (I'm guilty! but started liking and enjoying it when I participated in elliptical training challenge). People tend to think it's hard work and boring or ineffective. The elliptical is a powerhouse among cardio exercise equipment because it allows individual to engage a large amount of muscle. The machine builds strength and muscle endurance in the glutes, quads, hamstrings and calves, as well as works your arms, chest and back when you actively use the handles. The more muscles that are working, the more calories you  will be burning.

Elliptical offers a incline or ramp which helps to simulate going up hill. You can also add resistance to increase your effort and calorie burn. In order to keep the exercise interesting, simply  vary your incline and your resistance and change what you are doing on the trainer. The workouts sample below are designed to make your elliptical training a little more interesting, as well as a little shorter than usual without losing any of the benefits.

Please note: Your moderate speed should feel like doing on a casual run—not a sprint, but not a walk. High resistance should feel like 80 to 90 percent of your maximum effort, moderate resistance should be 60 to 70 percent maximum effort, and low resistance should be 40 to 50 percent maximum effort.