Elliptical machines are currently available at most fitness centers and can be purchased for home use. Elliptical machines mimic the natural movements of the body when walking or running; and this at the level of the extension of the legs and the rotation of the hips. The elliptical trainer is especially recommended for people who have joint or back problems because of its low impact at these different levels. When properly used it has positive effects on the whole body and little risk and tension compared to the effects of a treadmill. This article will explain how to train properly on this type of machine.
1. Drink enough before you start. Increase your water consumption 2 or 3 hours before training. Drink 500 and 700 milliliters of water during and after training. The elliptical trainer is challenging at the cardiovascular level. It is very likely that you sweat and feel short of breath.
2. Wear loose clothing where you can sweat. Use comfortable sneakers.
3. Climb on the pedals. The majority of elliptical machines have two pairs of sleeves. One moving back and forth and the other fixed grasp the fixed handle and proceed to the next step. The first pedal will move when you place it on it but will move less if it is placed at the end of its rotational movement. Grab the other handle and place your other foot on the second pedal. Stabilize before continuing.
4. Align your feet and hips. They must be exactly at the same distance in the alignment of the hips. The foot should not turn inward or outward. Avoid if possible to place your feet on the edge of the pedals, they have a width sufficient to avoid it.
5. Stand straight without bending your spine to avoid tension in your back. Push your pelvis forward to achieve this.
6. Start pedaling forward to activate the elliptical machine screen. Hold your hands on the firm handles to stay steady while you watch the screen.
7. Choose a low resistance option, which corresponds to levels 1 and two on the majority of elliptical trainers. Do not turn on the incline. Program the timer for 10 minutes in the beginning, then increase to 30 minutes.
- Even if most people use the elliptical for more than 30 minutes, as your endurance increases, you can adjust, increase the resistance and still maintain 30 minutes to burn more calories and improve your health. endurance.
- Some fitness centers limit the duration to 20 minutes. Elliptical trainers are very popular and most people will have to use them for a limited time.
8. Spread the shoulders of your ears. Place your hands on the rotating handles and keep your elbows slightly bent when you reach out.
9. Begin pedaling with slow, fluid motion. The movement of the elliptical can be very odd. The pedals move in a similar way to those of an exercise bike; however, the arms imitate the movement of running or walking; the stretching of the arm and the leg is done in an alternative way.
10. Try to maximize calorie consumption and cardiovascular training.
- Spend 5 minutes at level 1 or 2 to get used to the movement of the elliptical machine and warm up your muscles. If you wish, stay at these levels for the duration of your first training.
- Then continue with 5 minutes at level 3 or 4.
- Spend 2 minutes at level 6 and then go back to level 3 for 2 minutes. Repeat the increase and decrease of the level every 2 minutes from 1 to 4 times depending on the duration of your training.
- Finish gently with 5 minutes at level 1 or 2.
11. Grasp the fixed handles and remove 1 foot at a time. Release the handles when you have stabilized on the ground.
12. Stretch your tendons, quadriceps, arms, back and any other muscle stretched after training. You have just allowed you to relax your muscles and avoid aches.
13. Repeat the elliptical workout at least three times a week to burn calories and improve your cardiovascular endurance.
- Some elliptical machines record your progress by calculating the number of strides, heart rate, weight, calories and time. Use these stats to score points of reference as your training progresses. However, be aware that these statistics are not always correct.
- When you’re comfortable on the machine, count the number of strides you take per minute. You should perform about 140 movements per minute at the lower levels and 160 actions per minute at higher levels.