Elliptical Routines, Tips & Options

Hi there- I posted a question the other day, the set about finding the answer myself. I think I may have discovered some interesting and effective parallels to "spinning" on the elliptical...

While doing some spring cleaning, I found a couple of fitness books from Prevention Magazine. One of the books relies a lot on walking for fitnes, but amps up the walks with some interval speed adjustments. I decided to take that principal to the elliptical, and in 4 days, I've lost 2lbs and 1.5 inches!

Here are the two routines I've been alternating:

1ST ROUTINE:  5 minutes @ 3.5 mph pace; 4:30 minutes @ 5.0 mph pace; :30 seconds at 6.0 mph pace -- do this 3 times and cool down for 5 minutes at 3.0 mph pace.  Total of 35 minutes

2ND ROUTINE:  5 minutes @ 3.5 mph pace; 10 minutes @ 5.0 mph pace; repeat; cool down for 5 minutes @ 3.0 mph pace.

In the interest of full disclosure, when I work out, I try to burn at least 400-500 cals, so whatever cals I need to reach that goal after doing the elliptical, I hop on the recumbant bike to make up the difference. This also helps me return my heart rate to normal. I am very challenged aerobically (I have bad lungs), so after the exertion on the elliptical it takes a while for my heart rate and breathing to return to normal -- by the way, the machine I use allows me to check my heart rate continuously, so I make sure that I stay within the 70-85% training zone.

I'd love to learn other routines that you guys use. Please share!!

Cheers-

Kckatl

I just tried to reply to your post but the internet cut out, so I'm sorry if my reply is posted twice.

When I use the elliptical at night, I choose a different program each time so that I can keep myself interested in the machine. Are your routines on the "manual" selection?

How do I know my MPH? I'm not sure I've seen that on there unless it is labeled under something I am not familiar with.

And lastly, how often do you change routines? Daily? Weekly? Within the same workout?

Hi there, If your machine doesn't disply MPH, I have a tip for you. The key to the interval/spinning-like routine I suggested above, is bursts of workout intensity. If the elliptical you are using is limited in the displays and read outs, you might invest in a heart rate monitor. That way you can adjust your workout intensity using the manual controls or just by speeding up during the suggested intervals. Here's the equivalent of how I work out per the above routines:

1ST ROUTINE:

5 minutes working at 65-70% of my Target Heart Rate (THR)

4:30 minutes working at 75-80% of my THR

:30 seconds of working at 85% of my THR

Repeat 2-3 times then cool down.

2ND ROUTINE:

After a 5 minute warm-up...

5 minutes at 70% of THR

10 minutes at 80% of THR

Repeat 1-2 times

Then 5 minutes of Cool Down

Of course, then again, as I said, I cool down after I get off the Elliptical with an additional 30-40 minutes on the recumbant bike at a slow but steady pace just to get my heart rate back to normal and to top off my calorie burn.

Hope that helps!

Kckatl

I have been using a routine for 1 month now and i only exercise about 3 times a week(30 min each session).I have lost 11 lb and 2 inches:

1- 5 minutes @ 9.0 mph

2- 30 seconds @ 10 mph

3- 5 minutes @ 9.0 mph

....etc

I hope to rise my workout time to 60 minutes by the end of june at pace of 9.5 mph

hey there! very interesting topic and helpful really...but my problem is that i don't know how to measure my speed on the elliptical, my monitor reads speed as numbers going from 0 up to 40 (as fast as i can go), for example the other day i was at 30.9 speed. can you help n tell me what does that number refer to (kilometers, meters or what)??

; )

Wowsa Maldini - You can do 9.5 mph on the elliptical?? I thought I was doing well at 5-6 mph. I think my heart would explode if I tried even 30 secs at that pace. How old are you? Or should I say young? I'm 44.  Even though I don't think I could get up to that speed, I think your routine sounds like a challenge. I'll give it a shot.

Cheers-

kckatl

i'm just 21 years old and i have been an athlete for a long time before breaking my leg.most of the weight i have gained is from this incident and i stopped exercising after it for 4 years.I have returned back last summmer with a pace of 7mph until i raied it up at the end of it to 8.5mph. i stopped working out again at september beacuse of the college life style but at last i'm back again :D

I know!!! I keep a pace at 5-6 mph but at Level 4, which I really dont know what that means. Does anyone know what the increase in level does? I am guessing its the tension, but I dont know for sure. I wish I could get up to that speed I am 24. I am going to try and see if I can get up that high tomorrow.

rushie83......my display may be the same as yours, no mph ....the speed is actually calculated in revolutions per min (however mine does vary more than to 40) and the distance is total revolutions. I googled this for my particular machine which is a Nordictrac AudioStrider 800, someone actually went to the trouble to calculate it into miles.....approximately 1008 revolutions equals 1 mile for this machine!!  You may want to google your machine to see if anyone has calculated the miles for it.

Good luck!!