Elliptical Machine Workout Program

Cardio exercise is a vital part of any workout program. It builds a stronger heart and muscles and helps burn calories. Many people think of cardio as running and jumping. In addition to those exercises, the elliptical machine can be an option for a fitness plan. It provides many possibilities for elaborate cardio workouts. It also provides the same benefits as most programs while offering a low-impact alternative.

  1. Resistance and Intervals

    • The key to a beneficial elliptical workout is to use the resistance and intensity features to make the routine more challenging. This also adds variety, preventing boredom. Use an incline for resistance and speed to add intensity. Perform intervals, changing back and forth from high resistance and slow pace to low resistance with a quick pace. Additionally, most machines have preset programs that can be chosen to avoid constant button pushing during the workout.

    Heart Rate Zones

    • The intensity of a workout is best measured by the heart rate zone, which is dependent on age, weight, gender and fitness level. Find the ideal heart rate prior to beginning the cardio workout (65 percent to 85 percent range) and aim to stay within those zones for most of the workout. To make monitoring easier, most elliptical machines have some type of heart rate monitor attached to them.

    A Sample Elliptical Program

    • The following is an example of a one-week elliptical program that will provide excellent cardio benefits:
      Monday:
      Five minutes of an easy warm-up on low resistance, 20 minutes at a resistance of 8 to 10 (on a 1 to 25 scale), five minutes to cool down.
      Tuesday: Strength training program or rest.
      Wednesday:
      Five minutes of easy warm-up on low resistance, 20 minutes at a fast pace, with resistance at 5 to 7, 15 minutes with resistance set at 15 to 17 and five minutes to cool down.
      Thursday:
      Five minutes of an easy warm-up, 20 minutes at a fast pace, with resistance at 7 to 9, five minutes to cool down.
      Friday: Strength train or rest.
      Saturday:
      Five minutes to warm up, 30 minutes with resistance set at 10 to 15, 10 minutes at a fast pace, with resistance at 4, five minutes to cool down.
      Sunday: Rest day.