Ellipticals offer the benefit of a low-impact workout by working both your upper and lower body. They are particularly interesting for older people, as they are good for working sore joints, while also providing a good aerobic workout and helping to burn calories to lose weight. But these machines are suitable for everyone who wants to achieve a slim body and follow a healthy lifestyle along with a good diet. If you want to know how to get in shape with an elliptical bike , do not miss the workouts that we propose below.
Workouts to get in shape with an elliptical cross trainer
Gain muscle
The elliptical trainer has the advantage of working the whole body, especially the legs, thighs and buttocks, as well as the arms, abdominal muscles and the back. This machine has the ability to increase your muscle strength during high resistance exercises. If you want to gain muscle, you need to increase the resistance of the machine , for example, by setting up an interval training, such as the ones included in the ilovefit elliptical machine. These types of sessions will help you lose fat and tone your legs, thighs and buttocks . Also, the results appear gradually, not suddenly. Therefore, you must persevere to see the results.
Lose weight
The number of calories burned depends mainly on the intensity of the exercise and therefore the power it provides, which depends on the speed and resistance of the elliptical machine. If you go slow with a low resistance, you will burn far fewer calories than if you move fast with a high resistance.
In general, the more intense the exercise, the more calories you burn. However, the more intense the training, the more difficult it is to train for a long time. Our advice to get in shape with an elliptical trainer is that you alternate cardio exercises – at a medium intensity of 1 to 2 times a week for 45 minutes – with an interval training – of 30 minutes once a week or 2 times per week. week- to motivate you more.
What diet should you follow to get in shape with an elliptical bike?
Drink enough water to hydrate yourself
During training, drink at least 10-20 cl of water every 10-15 minutes, especially during intensive interval training programs. If your workout lasts longer than an hour, take a break during which you can drink a little more.
What should you eat before and after training?
If your goal is to lose weight, it is absolutely necessary to combine regular training with healthy and varied diets that do not include too many sugars and fats. Do you know the rule of 5? Well, you should follow it: 5 servings of fruits and vegetables a day. It is difficult, but start with, for example, 2 servings per day and increase it little by little.
What should you eat before training?
You can eat a banana, for example, at least 1 hour or even 2 hours before your workout , otherwise you may feel full and have bloating, digestive problems, or even vomiting during an intensive workout.
What should you eat after training?
You can go back to eating another piece of fruit or a yogurt with nuts . Eating after your workout is essential, even if your goal is to lose weight because your body needs to regenerate.
The elliptical cross trainer allows many variations and helps you train many muscles in your body, so take advantage of the possibilities it offers you (pedaling forward, backward, without hands, moving the handlebars with force, keeping your hands in the center to tone buttocks, etc.). Always start with a warm-up phase of 5 to 10 minutes to increase your pulse (heart rate) gradually.
