Elliptical training for beginners.

The elliptical trainer is great for beginners, allowing you to ease your way to cardio exercises. An elliptical trainer is a particularly good choice, because your body gets less stress on your joints, but it also trains your heart and lower body.The elliptical trainer offers a workout with a low level of impact on the legs compared to running or walking on a treadmill. In fact, it's not a kick, so it's easier on the knees and thighs. But it is also a weight load that is necessary to strengthen bones , muscles, and connective tissue. If your exercise machine has hand grips, you work your entire body, which means you burn a little more calories during your workouts. If you are just starting out or haven't trained for a long time, you should not do too many repetitions too quickly. Working too hard not only makes you tired, but also puts your body at risk of injury. The body needs time to develop endurance and strength, so it is always best to perform exercises with ease.

Precautionary measures

Low-impact cardio exercises are often recommended to reduce health risks and maintain fitness. But all situations are different. Talk to your doctor before trying this workout if you have any medical conditions, injuries, or are taking medications that may affect your heart rate or workout.

The first time you try an elliptical trainer, you will probably feel it most strongly in the lower body, especially in the quadriceps (the muscles of the front of the thighs). It's normal to feel a burning sensation when your muscles are working. You may need to start with a shorter workout, about 10 minutes, and gradually move on to longer workouts as your stamina develops.

How to do a workout

Follow each training segment, working to find the pace / resistance that will allow you to work at the recommended rate of perceived tension. Step back if you feel shortness of breath, weakness, or muscle fatigue. You should feel like you're training.

· Do this workout approximately three times a week, with a day of rest in between.

· After training, stretch your lower body and be sure to drink water before and after.

Be sure to monitor your intensity. The easiest way is to use your perceived workload rating, which is on a scale of 1 to 10 for how hard you work. For this workout, you will be between level 4, which is an easy warm-up pace, and level 6, which is outside of your comfort zone. Make adjustments throughout your workout to maintain a moderate intensity .

Elliptical training for beginners
Time Intensity / tempo Level

Warm up at a comfortable pace for 5 minutes. Keep the resistance low. 4

3 minutes increase resistance and / or ascents by one to four steps, or
until you work out more than your warm-up pace. 5

2 minutes increase the resistance and / or repetitions again until you are
work a little harder than the basic level. 5-6

3 minutes reduce the resistance or return to the initial level. 5

2 minutes increase the resistance and / or repetitions again until you are
work a little harder than the basic level. 5-6

5 minutes to cool down, reduce the resistance or return to a comfortable level. 4

Total training time: 20 minutes

Progress on elliptical training

To add variety to a 20-minute workout for beginners, start by adding three more minutes of lighter tempos at level 5, then increase them by two minutes before doing a five-minute hitch. You can stay at this level for a week and then add another segment of three minutes of lighter work and two minutes of harder work. Now you have a 30-minute exercise level. This corresponds to the minimum amount of daily exercise for moderate to high physical activity.