Last week we set your training on course with our Top Tips for a Super-Fit Home Body. This week we’re stepping your cardio exercise up a gear with the foot holds and grab bars of the formidable elliptical machine. It’s time to bring further synergy between your goals, limited time, and your efforts. So let’s start …
Nowadays, the Elliptical Trainer covers every necessary element for complete conditioning success in one unique package; sleek, streamlined, ergonomic, stylish and affordable commercial grade styles have replaced the bulky space-consuming options of earlier days.
Low Impact, Total Body Blast
As with any piece of equipment you add to your training repertoire, extracting the quickest results is first and foremost. And since getting started can be frustrating if you don’t have direction, we’ve got some tactical tips to reorganize your training plan come workout day.
With a commercial grade elliptical in your home gym you’ll be equipped to tax your heart rate while stimulating total body muscle recruitment at the same time for intense calorie burning –- all in one low impact cardio outing!
Just for cardio? Think again! The way in which you leverage your body will dictate how you engage the different muscles on your body and dramatically enhance results. So switch up your program modes as well as types of resistance (elevation, direction and body position) from time to time during your elliptical workout.
Want to guarantee faster results? Follow the training tips below with eLifestyl’s Furious 4.”
eLifestyle’s Furious 4
1. Power Grade will have you elevate to bigger results by adding varying degrees of incline to your elliptical workout. It’s the uphill battle you want to engage in!
Method: Periodically over the span of your cardio session, insert an elevation change to throw your body off of its steady course, forcing it into an accelerated fat-burning mode.
2. Push-Pull Super Strokes can really roar up your heart rate while engaging rear and posterior muscles of the upper body at the same time. Of course, doing so will further spur on additional calorie expenditure.
Method: Focus on pulling with power for a pre-determined amount of time. Then do the same on a reverse approach, focusing on pushing with the same intensity.
3. Heel Pull-Backs put your hamstrings under steady fire.In most strength training outings, the quadriceps that make up the anterior (front) thigh muscles are most often trained in isolation. This leaves the hard-to-hit posterior (rear) ham muscles out of sync to provide a balance of strength and flexibility.
Method: While in a forward motion, focus on pulling with your heel on the foot pedal during each stride, and minimally with your arms. This works to isolate your hamstrings to keep you moving at a good pace.
4. 12-Minute Mash-Ups really tax your ticker while forcibly working muscles fibers to their max at the same time during this circuit-style approach.
Method: (Inserted into the mid-point of your cardio session). Focus on upper body by pushing for 3 minutes on an incline of level 5, then on pulling for 3 minutes going in reverse at level 5. Next, still at level 5, focus on lower body only by using your legs and core muscles to balance, striding forward for 3 minutes, then finishing off by doing the same, but in reverse.
Remember: Keep hydrated throughout each training and cardio session. Proper intake will not only replenish lost body fluids but will also limit muscle cramping and help maintain energy levels longer.
Training Quick Tip:
Avoid over-training. Keep your weight workouts under an hour. After 60 minutes, your body starts producing more of the stress hormone cortisol, which can block testosterone while also inducing a muscle-wasting effect.
Weight Loss Quick Tip:
Avoid snacking at night. Keep in mind that if you do snack in the evening and these are excess calories above and beyond your bodies need, they’ll get stored.
Fit Body Fact:
Get ready to hit the slopes before the snow of winter is over. Sport-specific training allows you to focus on the various skills associated with a particular activity, plus you’ll be better equipped to avoid injury.
Remember, no fitness goal can be met without covering all of your nutritional basis too. Check out our life-changing eTransformation Program. You get an incredible package that covers everything you need, including a Customized Training and Nutrition Plan so you can reach your goals faster than you ever thought possible!