(Closed) Elliptical workout. Advice needed!

posted 6 years ago in Fitness
Post # 3
Member
4755 posts
Honey bee
  • Wedding: May 2012

it doesn’t really work like that you need variety in workouts. elliptical 2 times a week, tread mill twice, stair master bike, twice and weights once or something.

Post # 4
Member
2822 posts
Sugar bee
  • Wedding: December 2012

I agree with @vmec, its important to switch up your work outs & your eating habits are even more important. Cardio is great, but I’d add some strength training to that as well and try to mix it up a bit.

Post # 5
Hostess
18644 posts
Honey Beekeeper
  • Wedding: June 2009

As others have said, you get better results from mixing things up.  Personally, I would do some type of interval training with weights instead to tone up with only a little bit of cardio.

Post # 5
Member
4824 posts
Honey bee

A few questions?

How “in shape” are you? Can you jog a slow mile?

The best way to burn calories is to do intervals (you can do them on the eliptical). For one minute go at a moderate pace at a semi easy level, then for one minute go at a harder level as fast as you can. If its too much start with one minute, 30 seconds.

This is called HIIT, or high intensity interval training and has many, many benefits over the standard steady-state cardio.

“HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you’d just done a steady-state workout”

http://www.askmen.com/sports/bodybuilding_100/135_fitness_tip.html

Also, muscle is your friend. It gives you the definition you are looking for. Also, it burns more calories at rest, there by increasing your metabolism among other benefits.

http://sportsmedicine.about.com/cs/women/a/aa051601a.htm

I would highly recommend reading “New Rules of Weight Lifting for Women“. ITs really imformative and talks about diet as well as the why of everything. Its not just a plan.

I would do HIIT two times a week for 20 minutes. If you are doing it right you shouldnt be able to do much more. And then do a total body weight workout 2 times a week modified to your fitness level.

Post # 6
Member
1761 posts
Buzzing bee

If you want toning, you definitely want to include some strength training. I had very good and quick success when I did strength training three days a week along with elliptical four or five days a week for about 45 minutes. It’s important to take days off as well, since your body needs time to rest and recuperate.

Post # 8
Hostess
18644 posts
Honey Beekeeper
  • Wedding: June 2009

It really depends on what you want to do.  If you do full body weight training one day, you want to leave a day or two to rest afterward.  You can mix in some cardio on rest days if you want to.

Post # 9
Member
929 posts
Busy bee
  • Wedding: August 2012 - Sunset Harbour

Make sure you add in weights – I tried doing cardio alone and I stalled loosing weight really quickly.

When I use the elliptical I use the random/hills section and I alternate every five minutes between peddling forward and backward so you are hitting different muscles in your legs.

Post # 10
Member
4824 posts
Honey bee

Do you belong to a gym? Does your gym have classes? Often time for a beginner its great to take different classes that are offered (step, dance, weight etc) if you can and focus on that for a few months while you read up on exercise and nutrition.  

Post # 11
Member
3943 posts
Honey bee

@Elolith:  If your gym offers any type of personal training it might be worth while to attend a session or two. The elliptical is great, but you need to switch it up some days.

Post # 13
Hostess
18644 posts
Honey Beekeeper
  • Wedding: June 2009

It is super hard for a woman to bulk up.  We don’t have the testosterone that is required to build huge muscles.  Use whatever weight you are comfortable to do a couple sets of 10-15 exercises.  It should be moderately difficult to do them.  For legs and butt, squats, lunges and deadlifts are all good workouts.  For arms, there are a ton: tricep kickbacks, dips, pushups.  You can find a ton of workouts online for specific body parts.

As another poster mentioned, I would consider meeting with a trainer to learn a few routines so you can figure out what exercises are best for you.

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