The elliptical is an endlessly versatile piece of cardio equipment. To keep myself occupied on this joint-friendly machine, I like to stay busy. The anticipation of changing direction, speed, and resistance makes this 40-minute workout fly by. There are a couple of sprint intervals indicated in the chart by the number of strides, or steps, you take per minute. Watching that count ensures that I maintain my speed. To work my core, I like going hands-free on the elliptical, too. And finally, going backward on the elliptical is a great way to work the back of my legs, which could always use a little extra toning.
To check out the workout, just read more.
| Time | Level* | Directions | SPM** |
| 00:00-5:00 | 3 | Warm-up | |
| 05:00-6:00 | 5 | ||
| 06:00-07:00 | 5 | Backward | |
| 07:00-09:00 | 7 | Forward/No Hands | |
| 09:00-11:00 | 10 | Hands | 135-145 |
| 11:00-13:00 | 6 | Backward | |
| 13:00-15:00 | 8 | Forward | 145-155 |
| 15:00-17:00 | 6 | ||
| 17:00-19:00 | 8 | 145-155 | |
| 19:00-21:00 | 6 | Backward | |
| 21:00-22:00 | 6 | Forward/No Hands | |
| 22:00-24:00 | 10 | Hands | 135-145 |
| 24:00-26:00 | 6 | ||
| 26:00-29:00 | 8 | Backward | |
| 29:00-31:00 | 8 | Forward | 145-155 |
| 31:00-34:00 | 8 | Forward/No Hands | |
| 34:00-35:00 | 5 | Hands | |
| 35:00-40:00 | 3 | Cool down |
*Level = Amount of resistance
**SPM = Strides Per Minute
My elliptical is set at a 20 degree incline, so work at at that incline if you can.
Print a copy to take to the gym with you.
La Redoute
Liz Carine
CAFe'NOIR
Sounds good. I'll try to do this as I usually just wing it when it comes to the machines at the gym. I'm too scared to ask for help as fitness is not my forte and my brother said I might get asked to pay a trainer's fee if I asked for help. I'm not usually shy, but I'm out of my element at the gym. First thing on Friday I should check how exactly do I change the level of the elliptical.
1Ooh, and I also have to try integrating it in my mp3 player via http://vozme.com/ , I have to figure out how the timing works, but I don't want to hold a piece of paper while I'm working out. It seems more convenient to convert it that way.
2When you say level, so you mean the elevation or the resistance? What are the blank spaces?
3this sounds like a good way to stay interested on the elliptical. i like to do the 'personal trainer' setting, it does kind of the same thing. it tells you when to warm up, concentrate on pushing, concentrate on pulling, use your lower body only, up your strides per minute, go at your own pace, etc. it makes the time go by really quickly.
4This is probably a stupid question, but are elliptical speeds universal then?
I am from the UK and would love to do this but I'm not sure if my speeds are the same, its a huge gym with professional equipment so I guess it has to be...
5Here's answers to your questions"
If the space is blank you are moving your feet in the usual forward manner with your hands on the handles.
My machine lists the amount of resistance in levels and has a set incline of 20 percent. I added a little explanation to the chart above.
Regarding speeds, on the elliptical you set your own pace and that is where the Strides Per Minute (SPM) comes into play. In those intervals you want to make sure you're moving your feet that many times per minute.
6oooh bisque thanks for the link. that's a great idea.
7I like to change directions and not use the handles when using my elliptical also. It really does make the time go by quickly.
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