After purchasing an elliptical, you may be at a loss for what types of workouts are good elliptical workouts for beginners. After all, you don’t want to burn yourself out on your elliptical or injure yourself right away. Not only would this be disheartening, but it might also discourage you from continuing with your elliptical workout routine.
Since no two people are the same, determining a good starting point for you and your elliptical can be difficult. Assuming you are someone who has not been working out on a regular basis, however, you should start off slowly and gradually build up to a more strenuous workout. The same is true for each of your workouts, which should start off at a slower pace and gradually increase in intensity.
Keeping this in mind, a good starter workout for most beginners is to warm up at a comfortable pace for about 5 minutes. Then, increase your resistance or speed to the point that you are working harder than your warm up, but you are still able to carry on a conversation while working out. This pace and resistance is called your baseline. Continue in this manner for 3 minutes before increasing your pace or resistance for an additional 2 minutes. Return to your baseline speed for 3 minutes before increasing to the faster pace or resistance for 2 minutes again. Finally, return to your warm up pace for 5 minutes. This is cool down.
Your total beginner workout should last about 30 minutes. Perform this workout every other day for a total of 3 times per week. Be sure to stretch your body after your workout to help prevent cramps and strain.
As you start to get accustomed to using the elliptical, you can start adding some variety to your workout. One of the benefits to using an elliptical is that it allows you to easily workout your entire body. While the standard elliptical workout does exercise the whole body, you can also target specific parts of the body. Not only does this allow you to work out specific areas, but varying your workout can also help you fend off boredom.
While most quality ellipticals offer a variety of programs to select from, you can also create your own program to help target certain body parts. For example, increasing the incline of your elliptical can help you target your glutes and hamstring, thereby helping you workout your backside while also getting a good cardio workout. If your elliptical doesn’t have an incline feature, you can achieve the same effect by pedaling backward. By letting go of the handles on your elliptical, you can work out your core. Or, focus on pushing the handles rather than letting your legs do most of the work. In this way, you can effectively work out your chest, upper back and arms.