workouts1:oa totalof 30 rnirlutesrnostdaysof theweep tf losingweight isone of your goals,you maywant to graduallyincreaseyour workoutsto 5 or 6 daysper week Morefrequentworkoutsat longer durationsrequirethe bodyto burn more caloriesand usestoredfat for energy.
Forthe firstweepor so,you mayfeelsomemusclesorenessThisisquite. normal and will disappearin a matterof days Ifyou experiencemajordiscomfort,you may be on a regimenthat istoo advancedfor you oryou mayhaveincreasedyour programtoo rapidly
Oncethe basicellipticalworkout iscomfortableto you, intervaltrainingoffersthe opportunityfor greaterworkoutvariety,cardiovascularbenefitsandincreasedfat and calorieburning Intervaltraining meansalternatingshortperiodsof higher intensity stridingwith periodsof lower intensitystriding Whenyou performtile high intensity periods,you maybe workingat a levelthat isat the high end or mayexceedyour
Beginnelscan alsouseintervaltraining bysimplyalternatingperiodsof moderate stridingwith restperiodsof easystriding Ifyou arehavingdifficultycompleting20 rninuLesof
Rememberto monitoryour tqeartratethroughoutyour workout Itwill helpyou determinethelevelof exertionthat issafeand appropriatefor you andserveasa good measureof your progresstowardimprovedfitness.
There are four variables that will help you control the intensity
of your workout and keep your heart rate at a safe and
appropriate level.
,_ The position of your feet. The further back on the foot pedals you place your feet, the harder the workout since the elliptical path is larger
" Your hand position. Using the dual action handlebars takes more effort than simply using the stationary handlebar:
_, Your speed. The faster your workout tempo, the greater the effort Slowing down your tempo at any time wil! make your workout easier
_, Adjusting the resistance, Once you are able to easily complete an entire workout at a fast tempo, you may want to increase the resistance to make the workout more challenging
Cool Down
Towards the end of the aerobic and muscle toning please of your workout, gradually slow your tempo down and switch your hands to time stationary handlebar Your goal is to bring your heart ra_e down to within it_ normal resting rate Cornplete your workout with the series of stretclTes shown on pages
at the end of your workout wit! help prevent muscle cramps or injury
