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Get It Up, Your Heart Rate, That Is: Elliptical Speed Play

FitSugar — Wed, 07 Oct 2009 03:47:11 -0700

When it comes to which type of cardio machine you all prefer, the elliptical won by a decent margin. To celebrate the machine, I created this workout. It's rather straightforward (that's a clue that there's no backward pedaling in the workout), but fun due to all the speed changes. Check out the speed-play workout when you read more.

Time	Resistance	SPM*
00:00-3:00	3	130	Warm up
03:00-5:00	5	140	Warm up
05:00-06:00	7	140-150
06:00-07:00	7	150-160
07:00-8:00	7	160-170
08:00-9:00	7	170-180
09:00-10:00	7	180-190
10:00-10:30	9	190-200	Sprint
10:30-12:00	7	140-150
12:00-12:30	9	190-210	Sprint
12:30-14:00	7	140-150
14:00-14:30	9	200-210	Sprint
14:30-16:00	7	140-150
16:00-16:30	9	200-210	Sprint
16:30-18:00	7	140-150
18:00-18:30	9	190-200	Sprint
18:30-20:00	7	140-150
20:00-21:00	7	180-190
21:00-22:00	7	170-180
22:00-23:00	7	160-170
23:00-24:00	7	150-160
24:00-25:00	7	140-150
25:00-27:00	5	130-140	Cool down
27:00-30:00	3	130-140	Cool down

*SPM = Strides Per Minute
If you have trouble slowing down in the recovery periods after sprinting and during the cooldown, try going hands free. This will force you to go slower and challenge your core. Click here to print a photo-free version of this speed-play workout to take to the gym. And another thing, my elliptical has a set incline of about 20 percent so work in that range if you can.

Get It Up, Your Heart Rate, That Is: Full Body Elliptical

FitSugar — Tue, 04 Aug 2009 05:50:14 -0700

When it is hot and humid, the gym beats skipping a workout for weather-related reasons. The elliptical with moving handles can provide a full-body workout: arms, legs, and core. I like to change it up on the elliptical to take full advantage of the versatile machine, and this workout does just that.

When you let go and work with no hands, focus on your core. Place your hands on your hips and keep the movement as smooth and steady as possible. Using the the handles in different ways will challenge your upper body. Push the handles to work your chest more, and pull the handles with focus more on your back. When the workout simply says "hands," move your arms fully with power to get your upper body working with your lower body. Going backwards on the elliptical is a nice way to focus on the glutes and hamstrings working.

Check out the workout.

Get It Up, Your Heart Rate, That Is: Elliptical Incline Booty Workout

FitSugar — Mon, 23 Feb 2009 08:00:00 -0800

Due to a slow going construction project, my husband's elliptical is living with some neighbors. They love it, but we miss it. At the gym recently, looking to work my backside while getting my heart rate up, I did this elliptical workout and played with the incline. Our home machine has a fixed incline, so I have to say it was fun and exciting to work the ramp up and down. I really like how upping the incline makes the glutes work. I found that working with the incline above 15 hurt my knees though, so I never took the ramp to its maximum height. While doing this workout, to ensure that your backside is fully reaping the benefits of working the incline, keep your heels down while working out.

To see the 35 minute workout, just read more.

Time	Resistance	Incline	SPM*
0:00-2:30	3.0	5.0	110-130
2:30-5:00	5.0	7.0	120-130
5:00-10:00	9.0	11.0	130-140
10:00-15:00	9.0	13.0	130-140
15:00-20:00	9.0	15:00	130-140
20:00-25:00	11.0	15.0	120-130 / Go BACKWARD
25:00-30:00	9.00	15.0	130-140 / Go FORWARD
30:00-32:30	5.0	5.0	120-130
32:30-35:00	3.0	5.0	120-130

*SPM = Strides Per Minute
Click here for a printable version to take to the gym!

Get It Up, Your Heart Rate, That Is: Short Elliptical Intervals

FitSugar — Wed, 21 Jan 2009 05:30:00 -0800

I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether - just shorten your workout.
When you're pressed for time, use this quick elliptical workout I created. It's only 22 minutes long including warmup and cooldown, and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories. Remember to work honestly within your rate of perceived exertion (RPE) and work between easy (1-3), medium (4-7), and hard (8-10) amounts of exertion.

To see the workout just read more.

Set incline to 20 percent and get working:

Warm Up
00:00-03:00 Resistance 3
03:00-05:00 Resistance 5

Quicky Intervals For 5 minutes
Resistance between 5 and 7
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
Repeat 4 more times

Recover
10:00-12:00, level 7, Backward, RPE 3-4
Focus on your hamstrings

Quicky Intervals For 5 minutes
Resistance between 5 and 7
12:00-12:08, RPE 8-10
12:08-12:20, RPE 4-7
12:20-12:28, RPE 8-10
12:28-12:40, RPE 4-7
12:40-12:48, RPE 8-10
12:48-13:00, RPE 4-7
Repeat 4 more times

Cool Down
17:00-20:00 level 5
20:00-22:00 level 3

To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body.

Click here for printable version.

Source

Get It Up, Your Heart Rate That Is: Quickie Elliptical

FitSugar — Wed, 10 Sep 2008 05:30:00 -0700

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.

To see the workout, just read more.

Time	Resistance	SPM*	Details
00:00-03:00	3	130	Warm up
03:00-05:00	3	150	Warm up
05:00-07:00	5	150	No hands
07:00-09:00	7	170	No hands
09:00-11:00	5	150	No hand
11:00-13:00	9	170	No hands
13:00-15:00	5	140	No hands
15:00-16:00	7	200	Hands
16:00-18:00	5	130	Backwards w/ hands
18:00-19:00	7	130	Forward no hands
19:00-21:00	9	170	No hands
21:00-23:00	5	130	No hands
23:00-24:00	7	200	Hands
24:00-26:00	5	130	No hands
26:00-27:00	3	120	Cool down
27:00-29:00	3	120	Backwards
29:00-30:00	3	110	Cool down

*SPM = Stride per minute
Set incline to 20 to 30 percent

I found it challenging to keep my SPM at 170 with the resistance set to level nine, but it felt great to push myself. Try it and let me know what you think. You can print this workout and take it to the gym.

Source

Get It Up, Your Heart Rate, That Is: Busy Body Elliptical Workout

FitSugar — Wed, 06 Aug 2008 05:30:00 -0700

The elliptical is an endlessly versatile piece of cardio equipment. To keep myself occupied on this joint-friendly machine, I like to stay busy. The anticipation of changing direction, speed, and resistance makes this 40-minute workout fly by. There are a couple of sprint intervals indicated in the chart by the number of strides, or steps, you take per minute. Watching that count ensures that I maintain my speed. To work my core, I like going hands-free on the elliptical, too. And finally, going backward on the elliptical is a great way to work the back of my legs, which could always use a little extra toning.

To check out the workout, just read more.

Time	Level*	Directions	SPM**
00:00-5:00	3	Warm-up
05:00-6:00	5
06:00-07:00	5	Backward
07:00-09:00	7	Forward/No Hands
09:00-11:00	10	Hands	135-145
11:00-13:00	6	Backward
13:00-15:00	8	Forward	145-155
15:00-17:00	6
17:00-19:00	8		145-155
19:00-21:00	6	Backward
21:00-22:00	6	Forward/No Hands
22:00-24:00	10	Hands	135-145
24:00-26:00	6
26:00-29:00	8	Backward
29:00-31:00	8	Forward	145-155
31:00-34:00	8	Forward/No Hands
34:00-35:00	5	Hands
35:00-40:00	3	Cool down

*Level = Amount of resistance
**SPM = Strides Per Minute

My elliptical is set at a 20 degree incline, so work at at that incline if you can.

Print a copy to take to the gym with you.

Source

Get It Up, Your Heart Rate That Is: Don't Resist the Elliptical

FitSugar — Mon, 21 Apr 2008 03:30:00 -0700

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. This little routine stresses resistance rather than incline so if you're using an elliptical that enables you to adjust the incline/ramp, just keep it at a moderate level during the entire workout.

Time	Resistance	Speed	RPE
00:00-05:00	3	Slow	2-3
05:00-07:30	5	Medium	4-5
07:30-10:00	5	Fast	6-7
10:00-12:30	7	Medium	6-7
12:30-15:00	7	Fast	8-9
15:00-17:30	9	Medium	6-7
17:30-20:00	9	Fast	8-9
20:00-25:00	10	Fast	8-9
25:00-30:00	3	Slow	2-3

Fit's Tip: If it seems too easy or too hard, pay attention to your RPE and adjust the resistance from there.

Source

Get It Up, Your Heart Rate That Is: Elliptical

FitSugar — Mon, 07 Apr 2008 09:30:00 -0700

Sometimes, you feel like a treadmill run. You get to the gym and all the treadmills are full. While that is a big bummer, there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical routine instead. To make the elliptical feel like running, try not to use your hands at all and just let your arms pump like they would when you're running. This is a great workout for your core, and it might help you work on evening out your stride. Also, to mimic running as much as possible, going in reverse is saved for the cool down at the end.

To check out the workout, just read more.

Time	Resistance	SPM
0:00-2:00	3	Warm up
2:00-5:00	5	Warm up
5:00-10:00	7	155-160
10:00-15:00	10	140
15:00-18:00	7	160
18:00-21:00	10
21:00-24:00	7	160
24:00-25:00	10	150
25:00-26:00	8	140
26:00-27:00	10	150
27:00-30:00	7	150
30:00-35:00	7-5	Backwards

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running, or you're coming off a hamstring strain.

Source

Get It Up, Your Heart Rate That Is: Elliptical Core Workout

FitSugar — Tue, 08 Jan 2008 04:00:00 -0800

A lot of us use the Elliptical machine for major calorie burning results because it can work your arms and legs. But, don't always hold on. Letting go of the handles will allow you to work your core as you try and stay balanced. Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater - or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout.

00:00-05:00 Level 2, RPE 1 (warm up)
05:00-10:00 Level 8, RPE 6
10:00-15:00 Level 5, RPE 3-4
15:00-20:00 Level 9, RPE 7
20:00-25:00 Level 5, RPE 3-4
25:00-30:00 Level 10, RPE 8
30:00-35:00 Level 5, RPE 3-4
35:00-40:00 Level 2, RPE 1 (cool down)

For a less advanced version just read more. If applicable, set the incline on the elliptical to 6.

00:00-05:00 Level 1, RPE 1 (warm up)
05:00-10:00 Level 5, RPE 6
10:00-15:00 Level 2, RPE 3
15:00-20:00 Level 6, RPE 7
20:00-25:00 Level 2, RPE 3
25:00-30:00 Level 7, RPE 8
30:00-35:00 Level 2, RPE 3
35:00-40:00 Level 1, RPE 1 (cool down)

Fit's Tip: When working with your own Rate of Perceived Exertion or RPE, follow these guidelines: easy (1-3), medium (4-7) and hard (8-10).

Source

Print It: FitSugar Elliptical Workouts

FitSugar — Fri, 20 Mar 2009 06:00:00 -0700

If you love the elliptical, but need to freshen up your workout, you should try one of my four favorite elliptical workouts. I put them all on one printable page for your convenience. Just print this PDF, take it to the gym, and follow the workout of your choice. You can work your booty, do intervals, or use the boredom buster busy-body workout. Keep this sheet in your gym bag for those days when you know you need a workout but can't motivate to figure out what exactly to do. These workouts will help you have fun at the gym!

Source