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.

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