FITNESS TRAINING ON THE ELLIPTICAL BIKE: EVERYTHING YOU NEED TO KNOW

Fitness training on an elliptical bike has great benefits both for the cardiovascular system and for strengthening the muscles. With this gym machine you can't go wrong!

Elliptical training works virtually all major muscle groups: arms, shoulders, back, calves, abs, thighs, and glutes. At the same time, depending on the intensity, up to 800 kcal can be burned in a 1-hour session. In addition, the elliptical cross trainer has a very low impact on the joints.

A fitness workout on an elliptical gives you muscle strength, calorie burning and also... your resistance will experience an increase!

WHAT TO KEEP IN MIND BEFORE TRAINING ON THE ELLIPTICAL

Before starting your elliptical bike exercise session at home, you should take into account some tips so that sports practice is carried out in the best way:

- Do a warm-up before starting: you should always do a warm-up before exercising, but it seems that we forget this when we are going to get on a gym machine. Performing a warm-up in which we work on the mobility of our joints (both legs and arms) will benefit us to get the most out of training.

- Start soft and increase the intensity: 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 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 correct posture: you must place your feet in the center of the pedals, your shoulders and neck relaxed and your arms gripped at approximately elbow height. If you do not reach the mobile bars well, it is preferable that you hold on to the fixed ones to maintain the correct posture.

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

- Maintain hydration and wear appropriate clothing: always carry a bottle of water with you and train with breathable and fresh clothing. Hydration is a fundamental part during the practice of sports, so you should drink water before, during and after training or when you need it.

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

- Cool down and do cool-down stretches: when you are going to finish your training session, don't do it all at once. It is better to spend five minutes after the exercise to reduce the intensity and speed to lower the pulse little by little. Also remember to do some cool down stretches.

PLAN THE FITNESS TRAINING ON THE ELLIPTICAL TRAINER

Before you start training with the elliptical bike, you should know what you are looking to achieve and what your goals are. Do you want to lose weight? tone buttocks? strengthen legs? Based on your objective, the training will be directed in one way or another.

To plan your training on the elliptical machine you must bear in mind that it is divided into 3 phases:

• Warm-up phase: here the entire musculature begins to warm up. The time to warm up should last about 5-10 minutes. Start with very low or no resistances. Go up the intensity as your heart rate does too.
• Main phase: this is the part on which the training is focused. Specific work is concentrated either to lose weight or to be in shape.
• Cool down: in this phase you must lower the intensity. Ending with a status equal to or similar to the one you had before starting the session. The time of this phase should be between 5 or 10 minutes. Also take the opportunity to perform cool-down stretches.

In addition, to be able to perfectly plan your training on the elliptical, you must control the parameters of the LCD screen. These will help you perform a comfortable and complete workout. These parameters that you should know are:

The time: it will serve to mark the duration of the training. You can set workouts with specific times.

Speed: is the way to control the pace of training. Controlling the rhythm you can establish the intensity of work.

The intensity or resistance: it is the hardness with which you are going to work with the elliptical bike. The greater the resistance, the more it will cost you to move the pedals.

TABLES OF EXERCISES WITH ELLIPTICAL BIKES ACCORDING TO YOUR LEVEL

Now that we have done a brief review of everything you need to know about how to start planning your workouts, we show you some exercise tables with elliptical bikes so that you can carry out your exercise sessions in the best possible way without having to leave your living room.

Training plan level: beginner

Training plan level: medium

Training plan level: advanced

THE ERRORS THAT ARE USUALLY MADE ON THE ELLIPTICAL BIKE

The most common mistakes that are usually made on an elliptical bike are the following:

- Improper use of resistance: the level of resistance and speed must be appropriate for the physical condition of each user.

- Do not train the upper body: when you train on an elliptical you must keep your back straight. In addition, you have to incorporate the movement with the poles into your exercises to work your arms and legs, and not weaken the muscles of the upper body.

- Placing your feet wrong on the pedals: avoid feeling tingling in your feet while you train. This happens because the posture is not correct and you do not work with your feet well placed on the pedals.

With these tips you are ready to get in shape and get a fitness workout on an elliptical bike. If you are interested in buying elliptical bikes, do not hesitate! Stop by the ATAA Sports online store to choose yours. Then all you have to do is start with your fitness workouts at home.