How does elliptical work

Your movements will naturally be slower, but more demanding in terms of muscle strength. In either case, do at least 2 sessions a week, minutes each, to maintain your level and maximize the benefits of your efforts.

Rest days a week, and if possible, mix in different sports and routines for a more global training experience. One more thing: if you want to work your abdominals and thighs extra hard, step with your knees bent slightly outwards. An elliptical machine with handles is one of the few cardio machines that can provide you with both an upper- and lower-body workout. The key to maximizing the upper-body benefits is to distribute your weight and resistance evenly.

When done correctly, the elliptical can target your glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles. Due to its high calorie burn ability, an elliptical can help you lose body fat and tone up your muscles in a shorter amount of time, especially if you focus on interval work.

Consider adding interval training to your elliptical workouts with a 2 to 1 ratio: 30 seconds of high-intensity work, followed by 15 seconds of recovery, or 60 seconds of high-intensity work, followed by 30 seconds of recovery. Do not stop moving your legs during the recovery periods. Continue to move the pedals, but at a slower pace. You can change both the resistance and incline of the foot pedals on an elliptical. By doing this, you can target different muscles in your lower body including your quads, glutes, hamstrings, and calves.

By increasing the incline, you may feel the back side of your lower body burning. If you adjust the foot pedals lower, you may feel your quads working harder. Plus, since the foot pedals go in reverse, you can change the direction of your stride and focus more on your hamstrings and glutes. Weight-bearing exercise can help strengthen your bones. But did you know it can also improve your balance?

If you stand up straight and let go of the elliptical handles, you can target your core muscles and work on your balance. Just make sure the resistance and incline are set at a manageable level so you can use the elliptical machine safely without using the handles. Like with every cardio machine, you can use an elliptical machine for high-intensity interval trainings. The key is to alternate high intensity exercises with recovery intervals and to keep your heart pumping fast.

The cross trainer provides a standard exercise that consists of forward walking or running while the speed is adjustable. Many new models allow you to do reverse movements and target opposite muscles in your lower body as well.

Besides, you can also perform cross-country skiing and stair climbing workouts by adjusting the incline and speed to your fitness level. Unlike the treadmill that only trains the lower body and stimulates fat loss in the core area as well, the elliptical trainer allows you to move your hands by grabbing the handle poles.

The calves and tibialis contract to stabilize the lower legs. Your core muscles are used to keep the body balanced and aligned. Looking for lower intensity workouts like elliptical workouts? Fitness expert Candice Cunningham echoes the sentiment that elliptical workouts have the power to target your glutes, core, hamstrings , adductors and abductors, and quadriceps. If you can use moveable handles on the machine, you can also work your triceps, biceps, and shoulders, too.

When comparing walking , using an elliptical, following a treadmill workout, and cycling, a study indicated that the elliptical demonstrated the greatest activation of quadriceps and hamstrings. Utilizing the incline option will engage your lower legs and improve activation in your hamstrings behind each leg. As your leg moves back in the circular motion, your glutes contract and stabilize your pelvis. Take your aerobic fitness to new levels. Of course, these benefits depend heavily on proper form.

Rob Jackson , a personal trainer at London-based Minimal FIT, recommends tensing your abdominals in order to boost your elliptical workout.

Try to avoid bobbing up and down on the machine, and keep your posture upright and straight.