Audiostrider 990 Elliptical Exerciser Exercises

Cardiovascular exercises are those that keep the heart rate elevated, encouraging the body to consume stored fat cells for energy. The most common forms of cardio exercise are jogging and aerobics, but people who have knee or ankle problems may find such higher-impact activities too painful. The NordicTrack Audiostrider 990 Elliptical Machine allows the body to undergo the same movements and effects of running in a non-impact, fluid movement.

  1. High Intensity Interval Training

    • High Intensity Interval Training, or HIIT, is a much shorter workout than standard aerobic exercises. By using intensity intervals, you quickly raise your heart rate to effectively burn fat. The Audiostrider 990 Elliptical is an ideal machine for interval training, as it has 15 different resistance levels. This allows the machine to adjust as your endurance level increases.

      To begin this exercise routine, perform a two-minute warm-up. During these initial two minutes, make sure to use the upper-body workout arms to get the whole body warmed up. After the warm-up, raise the resistance level to 5 and also increase the speed of your stride. Perform this intense movement for one minute, then set the resistance to its lowest level for one minute. For the next interval, increase the resistance to 7 and speed up your stride for one minute. Then go back down to no resistance for one minute.

      Do six cycles of one minute at 5, one minute at no resistance, one minute at 7, and one minute of no resistance.

    Long-Distance Resistance Training

    • This exercise is designed for those who are interested in long-distance running. The intensity level can be adjusted for both beginners and advanced users. Start by warming up for five minutes with a normal stride speed with no resistance. Use the upper-body workout arms. After the warm-up, gradually increase the resistance one level at a time every six minutes. Once you reach level 6 -- about 40 minutes into the workout -- reverse your stride so you are "walking backwards." This will engage the same muscle groups, but at a different angle to fully exercise your lower body and burn more calories. After you have reversed your stride, lower the resistance by one level every four minutes until all the resistance has been removed.