Training On Elliptical Machines
Elliptical trainers are a great form of cardio and aerobic exercise
. Whether you use one in a gym or have one in your home, they are usually a convenient way to burn calories.
This machine offers more than just cardio activity, however. It builds low body muscle endurance and exercises your arm muscles as well.
It is usually a good machine for most fitness clients no matter what their fitness goals are. It offers non impact exercise which is safer and gentler on your joints.
It also offers an efficient workout which will produce great results if you use it properly. Here are some tips to using the elliptical properly.
As with any exercise machine, you must use the correct technique for safety and best results. However, some people do not use the proper technique while on this machine.
Improper form on this or any exercise machine can cause pain, injury and poor results. So, it is necessary that you use it properly.
Make sure your knees are lined up with your hips while you are in motion. Also, do not allow your knees to sway side to side or to fall in towards each other.
Some people allow their knees to move laterally which is very unsafe. Poor knee alignment can cause pain and damage in the knees, ankles, hips and spine.
Make sure your toes are facing forward. Also, do not turn your feet out or in while using the elliptical or performing any let exercise.
If your toes are not facing forward it may cause your knees to move out of line. Be careful that this does not happen.
Make sure you are going backwards as much as you go forward. Alternate the forward and backward motions in equally opposite proportions. The backward motion will work your quads more.
Consequently, the forward motion will work your hamstrings more. Some people have an imbalance between their quads and hamstrings.
You want to prevent an imbalance which can lead to pain and injury. Make sure you set the pedals at a comfortable height for your body.
Alternate between high and low pedal settings. Many people are more comfortable with the pedals lower. Remember that bad form on these exercise machines can cause problems with many areas of the body.
So, be sure to check your technique each time you use this machine. It is a helpful tool which is preferable of the many cardio machines available.
However, it is important to make sure you are using it correctly. Also, for more complete low body health, make sure you are stretching your quads, hamstrings, piriformis, calves and ITB on a regular basis.
For more ideas on stretching your lower body be sure to ask for a trainer's help in your local fitness center or look up tips on the internet. Stretching is an important step for your muscles to heal and recover properly; so, be sure not to skip or miss out on this necessity.
It is also important to do a proper warm up and cool down before and after your main physical activity. To warm up your muscles, you should start out at a slower pace than your climax and also at a lighter resistance.
You should stay light for about five minutes, and then increase your speed and resistance by small increments about two or three times spending five minutes on each adjustment. This should build to your peak or climax in which you will want to remain for about 30 minutes.
The cool down should do the same thing, but decrease in increments rather than increase. The cool down is necessary for your heart to slowly slow down from its climax rate.
This will help the body adjust more easily and the blood to transfer between activities. It is suggested that for weight loss, a person should perform at least 30 minutes of cardio exercise for at least 5 days a week.
So, make sure you adjust your workouts according to your fitness goals. Ellipticals are great for those who are trying to lose weight, gain muscle, increase endurance, improve cardiovascular health and just maintain a previously established healthy lifestyle.
This activity is also easy on your joints and muscles. Therefore, it will be an appropriate activity all throughout your life time.
by: Terry Daniels
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