Although elliptical machines are a great cardio option, inadequate exercise frequency and length delay fitness results. Following specific frequency, duration and intensity guidelines enhances your elliptical workout, promotes weight loss and supports cardiovascular fitness. Make the most of your gym time by arranging a solid — and consistent — workout program.
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Elliptical Workout Time
According to the American College of Sports Medicine (ACSM), performing cardiovascular exercise three to five times a week supports optimum cardiovascular fitness and weight loss. Exercising fewer than three times per week garners minimal fitness adaptations and maintains your present level of fitness. It’s possible to use an elliptical over five days per week if desired.
A normal 150-minute weekly aim is achieved with 30 minutes a day on five different days. The ACSM indicates a weekly aim of 250 to 300 minutes for improved weight loss outcomes. Exercise sections of 10 minutes could be gathered through the day to attain daily time goals.
Elliptical Workout Time Intensity
Exercise strength is prescribed as a percentage of maximal heart rate. Max heart rate is the maximum number of beats your heart can reach in one moment and may be approximated by subtracting your age from 220. The ACSM suggests a 55 to 65 percent max heart rate for exercise beginners and 65 to 90 percent max heart rates for experienced exercisers. Intensity and duration are related, meaning that higher intensities can be preserved for significantly less time.
Elliptical machines provide less joint stress compared to a treadmill or jogging outside and may be a better choice for older adults and workout novices. You can increase the intensity and following heartbeat by picking up speed, adding resistance or applying arm motion. Remember to consult a physician before beginning a new exercise program.
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