EXERCISE BOARDS WITH ELLIPTICAL BIKE TO LOSE WEIGHT AND GAIN STRENGTH

EXERCISE BOARDS WITH ELLIPTICAL BIKE TO LOSE WEIGHT AND GAIN STRENGTH

Published : 2022-01-07 - Categories : Cardio , Home gym machines , Lose weight

EXERCISE BOARDS WITH ELLIPTICAL BIKE TO LOSE WEIGHT AND GAIN STRENGTH

Do you want to start training, but first you need some exercise tables with an elliptical bike? The elliptical is one of the favorite machines for many in the gym . You could say that this type of bicycle is an exercise that is between walking and running, and is very effective for a good cardio workout.

EXERCISE BOARDS WITH ELLIPTICAL BIKE TO LOSE WEIGHT AND GAIN STRENGTH

The elliptical is a machine composed of two large bases where the feet are placed , as well as two grips for the hands that will help us keep our arms moving while we are practicing exercise. The elliptical bike is made up of a series of pulleys and bearings that generate a damped movement that will avoid the impact that takes place against the ground when you run. The movement is constant and smooth on the elliptical machine , which makes it so peculiar.

If you want to start using this gym machine, we give you the keys to get an effective workout on the elliptical trainer and lose weight .

HOW TO START AN ELLIPTICAL ROUTINE?

Before starting your exercise session on the elliptical trainer at home, you should take into account some guidelines so that sports practice is carried out optimally:

- Warm up before you start training: you should always warm up before exercise , but it seems that we forget this when we go to get on a gym machine. Carrying out a warm-up in which we work on the mobility of our joints (both legs and arms) will benefit to get the most out of the training.

- Start slowly and increase the intensity: raising your heart rate little by little is essential when training on the elliptical or any other cardio machine. Start pedaling at a gentle pace and increase the intensity as the minutes go by: you can dedicate 5 to 10 minutes of your routine to this part of the training.

- Maintain a posture during training: to maintain a correct posture during your training session with the elliptical, you should put your feet in the center of the pedals , your shoulders and neck relaxed and your arms grip at approximately the elbow. If you do not reach the mobile bars well, it is preferable that you hold on to the fixed ones to maintain the proper posture.

- Activate the core to improve posture: as the minutes go by in our training, fatigue usually appears, and with it comes bad posture. To avoid leaning forward or falling backwards, we have to activate the internal muscles of our middle area (core), responsible for maintaining a correct posture.

- Maintain hydration and train with appropriate clothing: always carry a bottle of water with you and train with breathable and cool clothing. Hydration is a fundamental part during sports practice, so remember to always have a bottle with water nearby to drink when you need it.

- Do not limit yourself to always training at the same pace: a good option to make your workouts more effective can be sessions with changes of pace . Another alternative may be to combine the elliptical with strength training.

- Cool down and stretch: When you finish your training session, don't do it all at once. It is better to spend five minutes after exercise to reduce the intensity and speed to lower the heart rate little by little. Remember to also do some post-workout stretching.

HOW LONG DO I HAVE TO DO THE ELLIPTICAL BIKE TO LOSE WEIGHT?

The elliptical is a machine to do sports that is comfortable and beneficial for our body and joints, and at the intensity level it is one of the most powerful that we can find. Both the lower and upper bodies are working throughout the activity. It is not a boring machine, in it you can perform a varied cardio exercise .

The amount of calories burned in any session will depend on the optimization of the machine , the level of resistance or the speed used, but in general, on the elliptical bike, around 250 and 400 calories can be burned in a 30-minute session.

PRACTICAL TIPS TO BURN THE MAXIMUM OF CALORIES IN EACH ELLIPTICAL SESSION

If what you want to achieve with your home elliptical bike is to burn as many calories as possible , here are some practical tips that you can follow:

- Start off easy and gradually increase the intensity of your workout.

- Control the intensity with your own physical resistance.

- Alternate rhythms of low, medium and high intensity.

- Work different muscles , giving importance to your abdominal strength and using the grips of the hands to strengthen arms.

WHAT MUSCLES DO YOU TRAIN WITH THE ELLIPTICAL?

The elliptical bike is much more than a running machine , first of all you must bear in mind that what you get with training on this machine is to activate all parts of the body . With the grips on the upper levers, you move your arms while running, so your upper and lower body are working.

While you are working your legs and arms on the elliptical, other parts of the body are involved, such as the abdominal wall, which remains contracted most of the time during the training, thus achieving a better overall tone of the body.

In addition to this, working on an elliptical machine will help us to work parts of the body that we do not touch with conventional running, such as the hamstrings, which, due to the wide movement we make with our legs, are also involved in the exercise. The same happens with the joints, which will not be affected, since the movements are smooth and controlled.

elliptical cross trainer exercise chart

IS ELLIPTICAL EVERYDAY BAD?

Being an exercise without impact, there is no problem that we use our elliptical bike at home every day , but it is recommended to alternate it with another type of training so as not to fall into a routine and have the feeling of always doing the same thing. Using music for workouts can help you get that extra motivation.

EXERCISE TABLES WITH ELLIPTICAL BIKES ACCORDING TO YOUR LEVEL

Now that we have done a small review of everything you need to know about the elliptical for home , we show you some exercise tables with elliptical bicycles so that you can carry out your exercise sessions in the best possible way without having to leave your living room.

Training plan level: initial

MondayTuesdayWednesdayThursdayFridaySaturday
Weather 15-25 min. BREAK 15-25 min. BREAK 15-25 min. BREAK
Format - 5 min. gentle heating
- 10-20 min. low intensity
- 5 min. gentle heating
- 10-20 min. low intensity
- 5 min. gentle heating
- 10-20 min. low intensity

Training plan level: medium

MondayTuesdayWednesdayThursdayFridaySaturday
Weather 20-40 min. BREAK 20-40 min. BREAK 20-40 min. BREAK
Format

- 5 min. gentle heating

- 10-30 min. with intervals of low intensity with some peaks of medium intensity

- 5 min. gentle heating

- 10-30 min. with intervals of low intensity with some peaks of medium intensity

- 5 min. gentle heating

- 10-30 min. with intervals of low intensity with some peaks of medium intensity

Training plan level: advanced

MondayTuesdayWednesdayThursdayFridaySaturday
Weather 30-40 min. BREAK 30-40 min. BREAK 30-40 min. 30-40 min.
Format - 10 minutes. gentle heating
- Intervals of medium and high intensity
- 10 minutes. gentle heating
- Intervals of medium and high intensity
- 10 minutes. gentle heating
- Intervals of medium and high intensity
- 10 minutes. gentle heating
- Intervals of medium and high intensity

MISTAKES TO AVOID DURING TRAINING

The elliptical trainer can become the perfect gym machine for many people . Those who hate running or cycling head straight for this machine where they can do a cardio workout without negatively impacting their joints. As with any other sports machine, you can always make some mistakes during exercise.

We tell you the most common mistakes , so you can change bad habits and make the most of your training on the elliptical at home .

- Bad posture.

- Wear the wrong footwear.

- Do not adapt the intensity of the elliptical to your physical condition.

- Use a poor quality bicycle.

- Not using an adequate training program.

WHICH ELLIPTICAL BIKE TO CHOOSE FOR YOUR WORKOUTS?

The elliptical trainer is a complete cardio machine , which allows you to exercise at home comfortably and safely. In addition, it helps to recover from injuries, since exercising in it has no impact on the joints. This machine is a great option to get fit, lose weight, and tone your muscles .

elliptical cross trainer exercise chart

If you still have doubts about which elliptical bike to choose, we are going to give you some guidelines so that you can assess the most important aspects that an elliptical should have:

- Stride length

- Ergonomic design

- Silent transmission system

- Weight of the elliptical

- Maximum user weight

We hope this post can help you if you finally decide to start training on an elliptical bike. With the elliptical bike exercise tables your sessions will become more practical and safer . And remember ... In our ATAA Sports online store you have the best elliptical bikes for you!

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