How To Train On An Elliptical Trainer

Everyone strives for self-improvement, wants to look better, have attractive shapes and be physically fit. 

Regular, balanced exercise not only improves mood, gives strength and slows down the aging process, but also contributes to:

  • Burning fat = losing weight;

  • Improving the shape and relief of the figure;

  • Increase in muscle mass, strength, endurance;

  • Development of flexibility;

  • Improving metabolism;

  • Preventing injury;

  • Improving coordination, developing dexterity.

If you devote at least 15-30 minutes to training three times a week (only 1.5 hours a week), then you can get enormous benefits for your body by doing elliptical.

The major components of physical condition

There are four components that determine the physical condition of the body. In this section, we briefly describe each and explain their role.


This is the ability of muscles to overcome stress. Strength contributes to physical strength and speed, and is very important to athletes.


It is the ability to apply force multiple times over a period. For example, the ability to run 10 km without stopping.


This is the range of motion of the joints. By increasing flexibility, you stretch your muscles and tendons, which can help reduce the likelihood of injury or pain.

Endurance of the cardiovascular and respiratory systems

This is the most important component of the physical health of the body, which characterizes the efficiency of the heart and lungs.

Initial training level.

This is the minimum exercise level required to achieve significant improvement in any fitness parameter.


As the athlete becomes more trained, they require greater exercise intensity in order to reach the limit of capacity and therefore to ensure further improvement.

Limiting possibilities. 

Exercising to the limit of the possible means loads that exceed the state of comfort. 

The intensity, duration, and frequency of exercise should be above the starting level and accumulate as the body gets used to the increased stress.

The starting level should increase as your fitness improves. It is important to follow the program and accumulate the level limit.

Different exercise gives different results. The type of exercise performed depends on which muscle groups are involved in the work, and what source of energy is used (fats or carbohydrates).

Warming up and relaxing muscles after exercise

Before starting a workout, you should always warm up to get your body ready for the next work. 

The warm-up should be light and preferably use the muscles that will be included in the workout.

 Stretching exercises should be done after your workout to help you become more flexible. 

Also, thanks to stretching, the next day the athlete will not experience muscle pain.

Heart rate and pulse counting

If a person is just playing sports, then excellent results can be achieved with a pulse rate of 110 – 120 beats per minute. If in good physical shape, then a higher level of stress is required. 

During the first sessions, the heart rate should be about 65 – 70% of the maximum value. We can calculate the maximum heart rate using the formula: 220 minus the athlete’s age.

With age, performing the heart decreases, as well as that of other muscles. We can compensate something for through exercise.

The pulse is counted (on the wrist or carotid artery in the neck, using the index and middle fingers) within 10 seconds immediately after the workout. 

You should not overdo it, otherwise you will feel discomfort. You don’t have to worry about heart rate changes every day, which can be caused by pressure drops. 

The heart rate is just a guideline, and slight deviations in either are permissible.

Strength and endurance training

The basic principle of endurance training is to simultaneously train the cardiovascular, respiratory system, muscle strength, flexibility, and coordination by quickly changing exercises.

 This increases the heart rate and maintains it at that level, which improves fitness. 

I should not undertake this type of exercise until the athlete is in good enough physical condition.

The basic principle of strength training is overload training. With this type of training, the muscles work harder than usual. I achieved this by increasing the load that must be overcome during training.

Muscle pain

In the first week of training, this may be the only sign that the athlete has started the training program. Of course, the intensity depends on the initial fitness level. 

Proof that the training program is correct will be a minor pain in most of the major muscle groups. This is normal and will disappear in the future. 

If the athlete is experiencing significant discomfort, then they may train at a high-level program or are increasing the level of the program too quickly.

 If she experiences pain during or after exercise, something is wrong. Stop exercising and consult your doctor.

Breathing during exercise

You do not need to hold your breath while doing the exercise. Breathing involves exhaling with effort and inhaling with relaxation, which gives the correct distribution of oxygen, which nourishes the muscles.


A break is needed between workouts, and for each person individually. Basically, its frequency will depend on the level of physical fitness and the program that the athlete has chosen. Allow time for rest between exercises, but rest should not exceed two minutes. For most people, 30 seconds to one minute will be enough for a rest.


The training program you choose should depend on your fitness level, free time, and goals.

 At first, adhere to training according to program number 1 and gradually increase both the time and the intensity of training. 

If a person has already reached a certain level and is engaged regularly, then you can train according to program number 2.

You should always remember about warm-up and relaxation exercises; Moderation and consistency are the secret to lasting results.

1. Program for beginners

Frequency: 3-4 times a week;
Duration: 20-30 minutes;
Intensity: 60-70% of maximum heart rate;
Cadence: less than 50 steps per minute.

At first, they should pay attention to accumulating continuous activity for 20 to 30 minutes, rather than achieving and maintaining a training intensity. 

When you can train continuously for 20 to 30 minutes, you need to escalate the exercise time at the recommended intensity level.

 I should follow this program during the first 6 to 8 weeks of training.

2. Intermediate program

Frequency: 3-5 times a week;

Duration: 20-45 minutes;

Intensity: 70-80% of maximum heart rate;

Cadence: 50-60 steps per minute.

In most cases, this program will produce the desired results in line with the training goals for the general population of sports. 

3. Program for the prepared

Frequency: 4-6 times a week;
Duration: 30-60 minutes;
Intensity: 80-90% of maximum heart rate;
Cadence: 60-80 steps per minute.

I recommend this program only for those who need to develop and maintain the highest level of training in the cardiovascular and respiratory systems. 

An alternative to long-term high-intensity workouts is interval workouts, in which work at higher intensity (higher cadence) for 30 to 60 seconds alternates with work at lower intensity for 1 to 2 minutes.

Stretching exercises

It should include stretching in both warm-up and post-workout relaxation exercises. 

I should do stretching after breathing exercises for 3 to 5 minutes. 

Someone should perform slow movements and smoothly, without jumping or jerking.

 It is worth continuing to stretch until a slight tension in the muscles occurs, but in no case pain. You need to breathe slowly, rhythmically and do not hold your breath.

Quadriceps stretch

Grasp your foot with one hand and pull your heel toward your buttocks. Hold this position for 20 – 30 seconds, then return to the starting position. Repeat for the other leg.

Stretching the calf muscles and Achilles tendon

Place your leg back. The leg should be straight. Move your hips forward, bending your other leg at the knee. Hold in this position for 20 – 30 seconds, return to the starting position. Repeat for the other leg.

Stretching back muscles

Stretch your arms forward, legs straight, tilt your torso below the level of your arms, bending your knees. Hold this position for 20 to 30 seconds.

Back shoulder stretch

Grab your elbow and pull your hand towards the middle of your back. Hold this position for 20 to 30 seconds and then return to the starting position. Repeat.

Hamstring and Low Back Stretch

Lift your leg up, then pull it towards the ceiling. Hold this position for 20 to 30 seconds. Repeat for the other leg.

Stretching the thigh, gluteal and abdominal muscles

Pull your knee toward the floor with your shoulders flat on the floor. Hold for 20 to 30 seconds. Repeat for the other leg.

Stretching the inner thigh

Bring your feet together, pushing up and down on the inside of your knees, lean forward slightly. Hold this position for 20 to 30 seconds.

Stretching the muscles of the chest and shoulders

Rest your palms on the floor, arms straight, move your buttocks forward, so that your hands remain in their original position.


You can vary the load, frequency and intensity during exercise to achieve maximum physical results and enjoyment.

 In addition: when you feel overworked, you need to switch to lighter exercises in order to recuperate. As a result, the athlete will enjoy more training and feel better.

I should do regularly exercise. If a person stops exercising, then the degree of physical readiness achieved by him decreases rather quickly, and he, in terms of fitness of the cardiovascular system, does not differ from a person leading a sedentary lifestyle. 

Therefore, in order for physical exercises to maintain the cardiovascular, respiratory system, shape and relief of the figure in good condition,

It is necessary to make them one element of your lifestyle. Regular correct training is the key to success!

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