Elliptical Workout Chart: The 3 Best Exercises To Do

The elliptical under 600  is undoubtedly a very useful tool for fitness lovers and for those who want to get back in shape.

 Although it looks like an exercise bike, this device has very different characteristics, which not only make it unique but also give it the advantages it possesses.

The goal of this console is to allow the person to mimic the movements that are practiced in cross-country skiing , while staying comfortably at home or in the gym. 

As reported by various scientific sources, in fact, practicing an hour of cross-country skiing at medium intensity allows you to burn about 400 kilocalories.

The advantages of cross-country skiing–and consequently of the Best Elliptical For Bad Knees – are not limited only to energy expenditure and the improvement of the cardiovascular system ,

 It is, in fact, an activity that activates all muscle groups , representing a power workout, as well as cardio.

The elliptical, which is composed not only of the pedals but also of two handles that can be moved at will and a computer that records information relating to energy expenditure and the time elapsed since the beginning of the workout, is a very useful tool.

 Versatile: depending on the objectives to be achieved and the muscle groups that are put into activity, it is possible to follow real targeted training programs.

In this article, therefore, an elliptical training table will be presented  , in which the exercises will be divided based on the muscle group to be trained.

 

Position yourself on the elliptical while maintaining an upright position, thus avoiding back bends.

Phase (numbering)

Duration (minutes)

Intensity (steps / minute)

1) Heating

10 minutes

100 steps per minute

2) Boost

5 minutes

150 steps per minute

3) Low

10 minutes

120 steps per minute

4) Boost

5 minutes

150 steps per minute

5) Low

5 minutes

120 steps per minute

6) Cooling down

5 minutes

90 steps per minute

With this program all muscle groups are set in motion without distinction. The differences in intensity between the various phases allow to accelerate the metabolism and increase the energy expenditure in terms of kilocalories.

 

Through an ad hoc program, it is possible to use the elliptical to firm up the buttocks and improve their appearance. Here is the table to follow:

Phase (numbering)

Duration (minutes)

Intensity (steps / minute)

1) Heating

5 minutes

100 steps per minute

2) Increase in intensity

5 minutes

140 steps per minute

3) Reduction

10 minutes

120 steps per minute

4) Boost

5 minutes

140 steps per minute

5) Cooling down

5 minutes

90 steps per minute

This type of training is sufficient to  activate the buttock muscles , which are stimulated by periodic  variations in terms of intensity .

 Non-beginners can also add squats or lunges to the above program.

 

You can take advantage of the benefits of the elliptical to train your abs intensely. In this case, however, the elliptical should not be used in a conventional way, but in a different way. Here is the specific program.

Phase (numbering)

Duration (minutes)

Intensity (steps / minute)

Note

1) Heating

5 minutes

100 steps per minute

2) Increase in intensity

10 minutes

120 steps per minute

3) Abs

5 minutes

120 steps per minute

In this phase it is necessary not to place the arms on the handlebars, but to leave them free on the hips. You will need to tighten your abs.

4) Relaxation

10 minutes

100 steps per minute

Of these 10 minutes, 5 will be in the conventional position, and 5 without hands on the handlebar.

5) Cooling down

5 minutes

80 steps per minute

This specific program combines the  effects of aerobic training  – guaranteed by the high intensity phases – with  power training for the abdominals .

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Timing

Regarding the training times with the Best Elliptical For Burning Calories, we recommend a use of 30/40 minutes maximum , based on the duration of the exercise and your physical conditions. 

I can repeat the training session from 3 times a week , depending on the training and also here, depending on your physique. 

As for the results, expect an improvement (in any area you want) no earlier than 3/4 weeks of constant use, however this is subject to change and depends on various factors.

 

Conclusions

As we have just seen through these three programs studied ad hoc, it is possible to understand how versatile the elliptical is. 

The tool, in fact, is well suited to different complete training

As already mentioned, however, for the perfect success of the training, it is essential not only to study an appropriate elliptical training table , but also to learn how to use the tool properly .

 Those interested may find the video available at the link useful: … through which it is easy to understand which are the correct postures and which are the movements to perform.

 Apart from that, all that remains is to choose the elliptical workout table that best meets your needs, and if you haven’t purchased your machine yet, look at our guides on the best ellipticals .

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