Surely you are also tired of hearing that training in the elliptical good for nothing, you’ll ride, that you don’t even sweat and other so many judgments of value on the machine in question. Even with these, is one of the most widely used in gyms: If you pass by anyone can see how the general trend in the cardio area are few people on the tapes and who is also walking (I understand that because they prefer to go running to the street), some people on exercise bikes and the elliptical filled to the brim.
Personally, I don’t like prejudice against any kind of training or exercises. Perhaps that machine or that exercise is not so “loose” as you think: maybe are not running it properly. Or perhaps a way can be very beneficial for a type of person (if we speak of the ecliptic, low intensity can be a good way to return to the aerobic exercise after an injury that prevents us to run) and another (to high-intensity) can be best for others.
A workout on the elliptical can be just as demanding cardiovascular level that one made the tape, if we know how to do it. If you are looking for is intensity, forget about having to spend 45 minutes by pedaling pace and opt for other ways to train:
- See uploading speed: in this post and in this one we leave months ago downloadable music sessions with the crescendo in specially prepared to work on the elliptical speed. You are looking for a resistance that you are comfortable at the beginning, because the speed will rise according to the minutes.
- It works by intervals of intensity: There are elliptical, that they already have pre-loaded a training program by intervals of intensity (usually called “hills”), but I prefer to mount it on my own to go changing it every day. You can try the following combination: warm up five minutes with baja-moderada intensity + 3 x (raise a point intensity every minute during the five following + lower the intensity to moderate for the next five minutes) + 5 minutes from return to calm on a baja-moderada intensity. This is an idea: you can combine it as more like it: going up the intensity a point every two minutes, either raising it two points every minute, reducing breaks… Play and try: there are a thousand different combinations.
- Work by intervals of speed: attention, because you have to be a well-coordinated person to carry it out. The system would be the same as the labour intensity intervals, but always keeping the same strength and changing ourselves speed. If you do sprints, remember that it is important that they aren’t very long time (30 seconds is OK) and that it is necessary to go followed by a good recovery (for a minute at least). This type of training is demanding, so you will need to have one duration of less: 30 minutes including global warming and the return to calm is good.
Here I leave with you three options of working with the elliptical coming out of the typical “I climb and that pass the hours”: are works of resistance demanding involving a good muscle and aerobic training.
Do you fancy them to try them out?
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