The elliptical is always the way to go
Want a thigh killer??? I have no idea what the name of this machine is, it’s like elliptical but goes out to the side.
Stabilize your body, squat and only use you legs. Top of thighs and under the butt will be screaming. I can only do it for about 15 seconds at a time. But I do love it!
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Want a thigh killer??? I have no idea what the name of this machine is, but it’s like elliptical, but goes out to the side. Stabilize your body, squat and only use you legs. Top of thighs and under the butt will be screaming. I can only do it for about 15 seconds at a time. But I do love it. @diannalisa #morningmotivation #morningworkout #workoutmotivation #workouts #workout #fitness #fitnessmom #burn
Below I add some advises when using the elliptical and similar machines:
DO: Make a plan before hitting “start.”
Before even stepping foot on the machine, set an intention for the workout. “Ask yourself what you want to achieve that day,” says Leanne Weiner, a personal trainer and corrective exercise specialist. "If you don’t feel like you’re working, you’re probably not.”
Not having a goal is one of the biggest mistakes people make on the elliptical, says Marc Santa Maria, national group fitness director at Crunch. “People just hop on and think, ‘If I move, this will be effective,’ but that’s not the case. You have to have a workout plan.”
With handrails on the machine, it can be tempting to grab on and lean forward as your legs do all the work. But slouching forward will simply make the workout feel easier, so it’s not doing you any favors, says Jonathan Cane, a triathlon coach and exercise physiologist. “Instead, stay upright with a firm core, without hunching over,” he says. “Poor form is inefficient, and can contribute to low back pain and muscular imbalances.”
Plus, those handles aren’t supposed to make the workout feel easy. “I often see people leaning heavily on the handrails or propping themselves up on them,” Cane says. “But all that’s doing is fooling the machine. If you support your weight on the handrails, the machine will tell you your caloric expenditure is greater than it really is.”
DO: Use the handles for a total-body workout.
“Power is shared between the upper and lower body on the elliptical,” Weiner says. For the most effective workout, actively push and pull the levers while maintaining an upright posture, keeping the shoulders pulled back and the abs engaged—otherwise the arms are just along for the ride. Working the machine without holding onto the handrails at all is another option. “In this case, most of the power is generated from the lower body, requiring more core activation and balance,” Weiner says. “Stay upright, keep the abs engaged, and pump the arms forward and backward at a 90-degree angle—as if you were running.”
DON’T: Repeat your routine.
Doing the same workout day after day may be effective at first, but it will eventually lead to a fitness plateau. “Our body is an evolutionary machine that's programmed to adapt to new stress in about four to six weeks,” Weiner says. “It’s important to constantly change exercise variables.”
To reap maximum general fitness benefits, interval training is the way to go. “You’ll get better conditioning than from steady-state work,” Cane says. “One of the nice things about the elliptical is that you have a few variables you can manipulate to make things more challenging, such as resistance, stride rate, and even elevation on some machines.”
Not only will diversifying your elliptical workout keep your body in top shape, it’s also more fun! Here are some ideas to change up your routine from Santa Maria:
- Do 5-minute intervals increasing resistance each time.
- Start and stay with a steady pace—the base-pace rate—and increase the machine’s incline/decline setting.
- Move at base-pace for 2 minutes, then double the speed for 2 minutes (keeping incline steady) and recover for 1 minute. Repeat this pattern as many times as desired.
“Being creative keeps you from getting bored and phoning it in,” Santa Maria says. “See if you can improve your distance or levels of endurance each time you get on the machine. Compete against yourself to get stronger and leaner.”
DO: Put down the iPad.
Being distracted by a magazine, your Kindle, or a TV show on the elliptical is a workout killer, Santa Maria says. Focus on the workout!
Get excellent chokers you can workout with: