Thursday, 23 June 2016

10 Mistakes You are Facing on the Elliptical Fitness Machine

1. Resistance is Zero

Might you feel like a million bucks stepping a mile a minute, but without resistance, you are not going to see results. Ensure that you are using enough resistance to push and pull through the stride. Then, continue at a moderate pace Until You feel like You have done all you can do.

2. You are Sloucher

Standing up straight helps to lengthen your abs, giving you a chance to engage your core and even work your upper body muscles. Hopping on a machine with an upper body component so you can engage even more muscles and blast more fat. Can't find a machine that lets you pump your arms?

3. You don't enter your information

Most Elliptical Trainer are calibrated for a 150-pound person—but personalizing your stats will help you get a more accurate calorie read. Aim to burn around 100 calories per 10 minutes.

4. You don't change directions

Going backwards doesn’t just stop you from getting bored, it also changes which large muscle groups are working hardest. While moving forward fatigues your quads, backwards puts emphasis on your hamstrings and glutes. To max out the effect, sit back slightly, keeping your knees at a 90-degree angle as you stride.

5. You haven’t changed your workout in months

Intervals are a great way to break up the monotony of the machine and boost your calorie burn. You can do this in one of two ways: Leave the resistance steady and change your pace (fast for 1 minute; moderate for 4) or maintain your speed and change your resistance (challenging resistance for 1 minute; moderate for 4).

6. You go until you can't feel your feet

One of the most common elliptical mistakes is putting too much pressure on your toes, which can make your feet go numb and cut your workout short. Instead, sit back into your heels, which allows large muscle groups to work harder and gives you the stamina to go for longer.

7. Your machine sounds like it’s going to take off

If you can hear the purr of the machine while you are exercising, it means that you are going too fast without enough resistance—which means you are not getting the most calorie burn out of your time. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up.

8. You don't work your upper half

Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others. When you are working your arms and legs, try intervals—focus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout.

9. You spin your way up a hill

Some models have a ramp incline, similar to a Treadmill Machine. But, unlike a treadmill, a large incline won’t increase the difficulty—instead, it’s easier for your legs to push and pull through the stride.

10. You're an elliptical junkie

As tempting as it may be to shoot straight to the Elliptical Trainer every time you enter the gym, you should never be using one machine exclusively. Supplement your routine with weight training and other cardio equipment, such as the rower. Ensure you incorporate variety keeps your body from getting used to a single movement and also continues to help you build muscle mass—which, in turn, will keep your metabolism boosted.

Thursday, 16 June 2016

Elliptical Trainers Purchasing and Maintenance Tips

Now that you already have an idea about the basic information regarding Elliptical Trainer, let us take a look at the key points that you need to remember when purchasing one, as well as what you need to know about its maintenance.

First, here is a quick list of the things that you need to remember when purchasing elliptical machines:

Check out merchant stores to get the cheapest elliptical machines in the market. For mid-range to high-end brands of Elliptical Trainer, you can go to fitness specialty stores or sporting goods stores.

Just as it is when purchasing any kind of equipment, make a comparison of the rates, features and the reliability of the brand of elliptical machines before making a final decision.

Consider just how vigorous your workout sessions are. If you are planning to use the elliptical machine more than twice a week, you may want to look at the mid-range to high-end brands to ensure that the equipment will last you for a long time.

Second, here is a list of the Elliptical Trainer maintenance tips that you should keep in mind:
Clean and lubricate the flywheel at least every week.

Remember that the more set of features that an elliptical machine has, the more difficult it is to clean, repair and maintain. Part of your maintenance responsibilities would be to clean the flywheel at least every week.

If there is a deeper mechanical problem and the warranty for the equipment has expired, make sure to look for a good local mechanic who will be able to perform the repairs needed.

Follow the care instructions as indicated in the manufacturer’s guide.

The first time that you purchase the elliptical machine, read the manufacturer’s guide and follow the care instructions to the letter.

If you want to keep your elliptical machines as spick-and-span as possible, place the equipment on top of an elliptical mat so that cleaning the exercise equipment would be easier.

Finally, you can put the elliptical machine on top of a mat to make cleaning the equipment a bit easier. There are also some do-it-yourself cleaning and repairing techniques that you can perform. This includes tightening screws, a few nuts and bolts and probably applying lubrication to squeaky joints.

Just make sure to order the parts from the manufacturer. Otherwise, if the repairs need to be done by a professional, make sure that they are authorized by the manufacturer.

With a bit of loving care and following the maintenance tips provided by the manufacturer, your elliptical machine should last you for a good number of years.

Monday, 23 May 2016

Do you know how many calories you burn through a 15-minutes fitness activity?

When you build your muscles, you increase your metabolism and you burn fatter. So no matter how young, old, fat. Skinny, tall, short or weak you are, resistance training is critical! 

There are different types of physical activities where you can engage yourself according to your interest and comfort zone.

1. Aerobics is a form of stretching and strength training routines with the goal of improving fitness. When you do aerobics for 15 minutes you will burn 165 calories and in an hour (60 mints) you burn 660 calories. 

2. Regular walking has been shown to reduce the risk of chronic illnesses, such as heart disease, type 2 diabetes, asthma, and stroke. Brisk walking for 15minutes will help you burn 65 calories and in 60 minutes 275 calories. Running on the empty ground over a flat surface in moderate speed will help you burn 730 calories in an hour. 

3. Yoga is a physical, mental, and spiritual practice where it improves your body's flexibility too. When you do yoga for 30 minutes you will be able to burn 120 calories.

4. Circuit Training is an often overlooked method for achieving one's fitness and body composition goals. When you do circuit training with weights for 15 minutes you burn 185 calories and in an hour you burn 580 calories.
An Elliptical Trainer or cross-trainer is a stationary exercise machine used to simulate stair climbing, walking, or running without causing excessive pressure to the joints, hence decreasing the risk of impact injuries. With elliptical trainers, you burn more calories with the same effort, or burn at your current level with less effort.
Studies have shown that you can work harder and expend more energy on an elliptical machine (especially those with arm poles) without feeling tired – you actually feel like you are doing less. You burn more calories but you think you have done less work –excellent!
Abs, butt and legs – those are the areas that work for you when you go for cardio on traditional treadmills, right? On elliptical trainers, you would also get your upper body into direct action. This happens through inclusion of movable handlebars that work in tandem with the elliptical motion of your legs.
There’s more. Use the “Reverse Motion” feature to work out a completely different area of leg muscles while gliding in reverse – something you’d never try on a treadmill.
The result is a more complete workout. You not only tone your arms and work you shoulder and back muscles, you also increase the cardiovascular workout in a set amount of time.
Greater Safety and Comfort

It helps when you are better matched with your partner, right? What applies in life also works while exercising.

Traditional equipment are all built to great safety and design standards, but they move at their own speed, and you need to adjust when getting on or off if you want to avoid nasty injuries from falls. You need to walk or run at the machine’s pace, and your stop depends on the machine.

Elliptical Trainer designed so that they never operate without you actually providing the power – when you stop, the machine stops, so you won’t get caught on the foot.

When you exercise in Elliptical Cross Trainer you can easily burn 235 calories in 15 minutes, 548 calories in 30 mints and 905 calories in 60 minutes. 

Tuesday, 19 April 2016

Elliptical Trainer Do’s and Don’ts

The Elliptical Trainer is especially suited to people with joint or back problems because it is a low-impact workout. When used properly, it can provide a whole body workout with less risk or strain than running on a treadmill.

Step onto the machine. Most Elliptical Machines have 2 sets of handles, 1 set that moves back and forth and 1 set that remains stationary. Grasp a stationary handle and step onto the furthest step. The step will move when you step on it, but will move less if the step is at the bottom of its rotation. Grasp the other handle and lift up the second foot. Steady yourself before continuing.

Align your feet with your hips. They should be exactly hip width apart. The feet should not turn inwards or outwards; they should also face straight forward. There are very large places for your feet on most elliptical. For many people, the hips will align in the inner-most edge; however it is not important to place your feet against any of the pedals' edges, as long as the feet and hips are aligned.

Stand up straight, keeping your spine in a neutral position to reduce stress on the back during the workout. Push your pelvis forward so you aren't overarching your back and pull your abdominal muscles in to support your back.

Start to pedal in a forward motion, in order to activate the screen on the elliptical. Keep your hands on the stationary handles so that you are steady while you are distracted by the screen.

Choose a low resistance setting, which will be levels 1 or 2 on most elliptical. Do not activate the incline. Set the timer for 10 minutes for your first time, and then increase to 30 minutes.

Start pedaling in a slow, fluid motion. The movement of an elliptical can be very awkward at first. The pedals move in a motion similar to a stationary bike; however, the arms mimic the moving of walking and running, with the opposite arm extending while the leg pedals.

Start your interval workout to maximize calorie burning and cardiovascular training.

  • Do 5 minutes on level 1 or 2, while you get used to the motion of the elliptical machine and warm up your muscles. Feel free to stay on this level for your entire first workout.
  • Follow with 5 minutes at a level of 3 or 4.
  • Do 2 minutes at level 6, then return to level 3 for 2 minutes. Repeat the increase and decrease of tension levels in 2 minute intervals 1 to 4 more times, depending upon the length of your workout.
  • Cool down with 5 minutes at level 1 or 2.

Stretch your hamstrings, quadriceps, arms, back and any other tight muscles after your workout. You have just finished a total body workout and stretching will help to heal your muscles and avoid soreness.

Repeat the Elliptical Trainer workout at least 3 times a week to burn calories and improve cardiovascular endurance.