Working out on an elliptical has several advantages, in particular for beginners. Elliptical machines are designed to offer people a low impact aerobic exercise that burns calories and promotes better cardiovascular health. While some folks think working out on an elliptical machine is boring and tedious, doing the right exercises in the right order can make all the difference.
A Guide to the Best Elliptical Workouts for Beginners
Out of all the different workout routines available, only a few work wonders for people who are relatively new to the elliptical. These exercises are designed to be both fun and challenging, engaging your major muscle groups in stimulating strength and growth – all without doing damage to your joints. No special equipment, besides a quality elliptical machine, is needed. All that’s required is your willingness to feel the burn.
It’s important to keep a balanced workout plan, taking enough time to warm up and cool down between sessions. As a beginner, it helps to structure a routine that looks something like this:
- Warm up for 5 minutes, keeping the pace comfortable and the ramps and resistance low.
- Increase the slope angle and resistance by 1 to 4 increments every 3 minutes for 15 min.
- Cool down by gradually decreasing the ramp angle and resistance by 1 to 4 increments every 3 minutes until the baseline is achieved.
TOTAL WORKOUT TIME: approximately 25 minutes
This workout is designed to be performed at least three times per week, with a day of rest in between sessions. Make quicker progress by adding a few minutes or by increasing the ramp and resistance levels. Be sure to stretch your body thoroughly before and after the routine to prevent cramping.
Things to Consider
When doing the various elliptical workouts for beginners you find, be sure to think about the following factors:
- Your legs are bound to get tired quickly, but it is important for you to push through the pain and complete the workout.
- It takes some time to improve endurance, and the elliptical machine is a terrific place to start.
- Work with a personal trainer to discover your recommended RPE or Rate of Perceived Exertion.
- Drink plenty of water before, during, and after your workout.
- Eat a healthy and balanced diet to prevent unwanted weight gain and muscle deterioration.
Remember to consult with a doctor to make sure elliptical workouts are right for you.