You may feel proud of yourself for rushing into the gym and doing the elliptical workout , but mindlessly moving your feet while reading a magazine or watching TV won't do much for your fitness. In this blog, we'll explore the top 10 misconceptions people have when doing cardio on elliptical machine and provide improvement suggestions to help you burn more calories and add fun to your boring workouts.
Setting the Resistance to Zero
Fast foot movements without resistance hardly have any fitness benefits. Make sure to use enough force against the set resistance every time you step on the elliptical machine. Then, continue at a moderate pace until you're exhausted. If you can still go for another 5 minutes after getting off the machine, you're not pushing yourself hard enough.
Bending Your Back
Keeping an upright posture stretches your abdominal muscles and engages your core and upper body muscles. Try using the handles with one hand or even single-leg movements to target more muscle groups and burn more fat. If you can't find an elliptical machines with appropriate fixed handles, don't worry. Some studies suggest that holding onto the handles with both hands can reduce calorie burn.
Not Entering Personal Information
Most elliptical machines for commercial are set for a user weighing around 150 pounds (68 kilograms), but entering your personal information will provide more accurate calorie expenditure values. Aim to burn 100 calories every 10 minutes.
Not Changing Direction
Going backward on the elliptical exercising machine not only adds variety but also engages different muscle groups. Forward motion works your thigh muscles, while backward motion targets the back of your thighs and glutes. For the best workout, slightly squat while pedaling, keeping your knees at a 90-degree angle.
Sticking to a Fixed Workout Program
HIIT elliptical workout is an excellent way to combat boredom and increase calorie burn. Try these two methods: fixed resistance with varying pace (1 minute fast pace; 4 minutes moderate pace alternating) or fixed pace with changing resistance (1 minute maximum resistance; 4 minutes moderate resistance alternating).
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Toe Pushing
One of the most common mistakes is putting too much pressure on your toes, leading to numbness and shortened workout time. Shift your weight to your heels and engage your major muscle groups to prolong your workout duration.
Excessive Speed
If you hear the elliptical machine making a whooshing sound, it means the resistance is inadequate, and you're pedaling too fast, resulting in reduced calorie burn per unit of time. Maintain a steady, moderate pace and use an appropriate resistance to challenge your muscles, which will help maintain a higher heart rate.
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Neglecting Upper Body Engagement
If you work out every day, use both moving handles for upper body muscle engagement on two days and fixed handles for the remaining five days. During coordinated arm and leg movements, try interval training: 1 minute emphasizing arm movements, 4 minutes emphasizing leg movements, alternating until the end of your workout.
Increasing Incline
Some elliptical machines have an incline feature, similar to treadmills. However, elliptical incline doesn't make the exercise more challenging; instead, it makes the downward pedal and upward pull easier on your legs.
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Over-reliance on the Elliptical Machine
Don't limit yourself to just one machine. Supplement your workouts with other strength and aerobic equipment, such as rowing machines. Ensuring workout variety not only prevents your body from getting accustomed to a single movement but also continuously shapes stronger muscle groups and promotes metabolism.
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Boost your elliptical workouts by avoiding these common mistakes and incorporating our improvement suggestions. Take your fitness journey to the next level and achieve your goals effectively and efficiently.
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