How to Do High Intensity Training on an Elliptical Machine

If you go to the gym at 5 p.m. on a workday, the cardio room will almost certainly be crowded. The elliptical is one piece of cardio equipment that always seems in use.

Why? For individuals who wish to conserve their joints with a low-impact exercise, ellipticals provide a wonderful cardio session or even a high-intensity interval training, or HIIT workout.

The tension put on the hip, ankle, and knee joints is low during an elliptical workout since your foot never leaves the footpad.

This is perfect for people who can’t run or use a treadmill because of pain or a flare-up of an old injury.

Some important reasons for High-Intensity Interval Training on elliptical

It strengthens your heart.

When you increase the intensity of your workout, like HIIT does, your heart has to work harder, according to Metz.

High-intensity interval training is excellent for your heart health because this muscle (like most) develops stronger after putting it through intense exercise.

According to the British Journal of Sports Medicine, HIIT may really more than quadruple cardiac fitness improvements in persons who already have heart problems when compared to moderate-intensity training.

It burns extra calories while you’re working out.

According to a research published in the Journal of Strength and Conditioning Research, HIIT burns 25 to 30 percent more calories than resistance training, cycling, and treadmill running.

“Your body can keep up with the amount of activity it’s being asked to do when you’re in a moderate, low-intensity exercise state—an aerobic state,” explains Jacque Crock ford, CSCS. “However, with HIIT, you’re asking your body to do more and more, which results in a lot of extra calories spent.”

It revs your metabolism like crazy.

When you do a “sustainable” exercise, such as going for a long run, your body uses less oxygen than when you push yourself to the limit, as you do during high-intensity interval training, and when you work out to where it’s difficult to breathe (because your body is using more oxygen), your metabolism speeds up, according to Jordan Metz, MD, an exercise physician and author of Tough Love.

It increases oxygen consumption.

“Oxygen consumption is your cardiorespiratory system’s ability to efficiently use oxygen—from the heart, lungs, blood vessels, and everything in between,” explains Crock Ford.

Just 20 minutes of HIIT four times a week can increase oxygen consumption by 9% over five weeks, almost the same as continuous cycling for 40 minutes four times a week, according to a study pu

It can lower your blood pressure.

According to a study published in the journal The Physician and Sports Medicine, eight weeks of 20-minute HIIT workouts, three times a week can lower blood pressure as much as continuous exercise for 30 minutes, four days a week.

“Exercise is medicine, and it can be preventative for those without high blood pressure and prediabetes,” says the study.

It can improve muscle strength.

You might not think it’s possible to combine a solid strength-training session with a calorie-burning cardio workout in one quick routine, but you’d be wrong, according to Metz.

With interval training, you’re pushing yourself as hard as you can to complete as much reps as possible.

By incorporating strength-training exercises into your intervals (along with cardio moves), you reap muscle gains.

Spice Up Your Workout with Intervals.

This elliptical trainer interval workout is just what you need to step things up, burn more calories, and spice up your workout. Here’s how it works:

You’ll do about 7 high-intensity intervals that require you to increase your resistance levels in 1 to 2-minute increments, with the goal of getting your heart rate up and reaching a Level 7 or 8 on the perceived exertion scale.

Benefits of High Intensity Interval Training

High-intensity interval training (HIIT) cardio workouts involve repeated bouts of high intensity followed by various recovery times, according to the American College of Sports Medicine.

HIIT workouts burn more calories per minute than steady-state cardio, even after your workouts, a process known as excess post-exercise oxygen consumption (EPOC).

If you’re new to working out, focus on slightly longer intervals at a lower intensity level or build up steady state cardio to at least 150-200 minutes per week.

If you’re more advanced, focus on slightly longer intervals at a higher intensity level or do more advanced HIIT using different exercise modes (walking, elliptical, cycling, calisthenics, and group exercise classes).

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