ELLIPTICAL FOR BEGINNERS: KEYS TO START TRAINING

Have you never been on an elliptical and want to start training on this gym machine? In this post we will talk about the elliptical for beginners and the considerations to take into account. This fitness machine helps to exercise the body in a very complete and varied way.

Elliptical trainers mimic the body's natural movement when you're walking or running. This machine is especially suitable for people with joint or back problems, since the exercise performed is low impact. When used correctly, it can provide a full body workout with very little risk of injury.

In this article we are going to try to tell you how to do a correct training on an elliptical bike and, above all, if you have never ridden on one of these machines.

CONSIDERATIONS BEFORE GETTING ON THE ELLIPTICAL FOR THE FIRST TIME

The elliptical falls within the so-called cardio machines. Cardio activities are necessary for the work to be complete and many people focus their training only on gaining strength and muscle mass and forget about cardio work.

If you are going to start training with the elliptical, but you are afraid of not knowing where to start, pay attention to the considerations that you must take into account.

Adjust the elliptical

This fitness machine does not need much adjustment. With a little practice you will realize the small changes you need to make.

Once you have prepared and configured the elliptical cross trainer for home and before you get on it, check that it has a smooth pedaling and that it does not make any noise or unusual movement. If you notice that there is something that is not normal, you should check that the assembly is correct.

Maintain correct posture

Place your feet squarely in the center of the pedals. If you put your feet too close to the front, they will surely cause you some discomfort. The distance must be the ideal one to be able to fully stretch the legs when moving the pedals.

Keep your shoulders and neck relaxed and your arms gripped at about elbow height. If you do not reach the mobile bars well, it is preferable that you use the fixed ones.

Use the moving levers for a complete workout

When learning how to start doing an elliptical bike , you should keep in mind that on this machine the exercise is shared between the upper and lower body. For the most effective workout, push and pull the levers while maintaining an upright posture, making sure your shoulders are back and your abs are tight. Move your arms in the same way as if you were running.

You can also choose to work on the elliptical without using the movable handles. In this case, most of the exercise is generated in the lower body, demanding more activation in the core and balance.

Do not always repeat the same routine

Doing the same workout routine on the elliptical can be effective at first, but will wear off over time.

To get the maximum benefit from training with the elliptical cross trainer you can do interval exercises. One of the advantages of the elliptical machine is that you have some variables to do different exercises, such as resistance, intensity or strength.

Not only will you vary your elliptical workouts to keep your body fit, you'll also have fun!

Activate core

To avoid bad postures on the elliptical bike, you must activate the internal muscles of the middle zone, which is responsible for maintaining a correct posture. Try to keep your core working throughout the exercise so you don't lose your posture.

Stay hydrated and wear appropriate clothing

Always have a bottle of water nearby for your workouts. Hydration is a fundamental part of any sport that is practiced. In addition, it is recommended to train with breathable and cool clothing.

Try the elliptical exercise backwards

If you want to exercise your quads more intensely, try pedaling backwards. This movement will help you improve balance and mobility. To do it correctly, remember to release the bars and maintain a posture as stable as possible, even if you bend your knees a little.

THE 3 KEYS TO START TRAINING ON THE ELLIPTICAL FOR BEGINNERS

Once you have everything ready for your training session on the elliptical and you have taken into account our previous considerations, it is time to get going. Follow these steps to get your first elliptical bike workout right.

Do a warm-up

A warm-up should always be done before beginning any physical activity. You have to do a warm-up in which the mobility of the joints, both legs and arms, is worked on. This warm-up will benefit your training and you will be able to get the most out of the elliptical. Dedicate about five minutes of your routine to this part of the training.

Increase the intensity of the training little by little

Raising your heart rate little by little is essential when training on the elliptical or on any other cardio machine. Start pedaling at an easy pace and gradually increase the intensity.

Calm down and stretch

Don't end your training session cold turkey. It is advisable to spend five minutes at the end to cool down, reducing the intensity and speed and lowering the pulse little by little. You can do a few stretches once you get off the bike to complete the workout.

ELLIPTICAL WORKOUT FOR BEGINNERS

As we have already mentioned, if you are starting out on this machine, it is advisable to start little by little, with a low intensity and with short sessions. Gradually increase the intensity and time.

Don't set yourself big goals, set them short-term. Lack of motivation is usually one of the main factors when leaving the sport. If you start at a slow pace and set small goals, you will avoid falling into demotivation. When you start to see your achievements you will feel more and more eager. You can also track your progress to see your progress and grow your motivation.

Next, we leave you a simple 20-minute routine and put into practice your first elliptical session.

20 minute routine :

With these elliptical tips for beginners you are ready to give it your all and get an effective workout. If you still don't have your elliptical bike for home, I invite you to visit the ATAA Sports online store where you can find the one that best suits you. And that's it... now all that remains is to get to work!