Does running on an elliptical increase your endurance?
If you are interested in increasing your endurance, an elliptical can help you achieve your goal. To learn how to use an elliptical to increase your endurance, however, you must first know how to use the elliptical to effectively achieve this goal.
Changing the Intensity Level
When you first start working out with an elliptical, you may need to start off at a lower intensity level. As you continue to work out at this lower level, however, you will begin to build your endurance. You can then increase your intensity level in order to further increase your endurance. You can also help increase the intensity of your workout, thereby increasing your endurance, by going in reverse on your elliptical.
Using a Variety of Workouts
To achieve the greatest increase in your endurance, it is best to vary your workout routine. For example, combining running, biking and elliptical training throughout the week will allow you to use various muscles and body parts. By calling on different parts of your body, you further increase your body’s overall endurance. Therefore, the best workout regimen would include days where different types of machines or exercises are included.
Reaching Your Target Heart Rate
The best way to increase your endurance is to find an exercise that allows you to achieve your target heart rate. For most people, the elliptical provides plenty of opportunity to achieve this goal. Your target heart rate represents 60 to 80 percent of your maximum heart rate. To calculate your target heart rate, you must first get your resting heart rate. The best time to get this heart rate is when you first get up in the morning. Take your heart rate for each of three different mornings and average these figures together to determine your average resting heart rate. Next, subtract your age from 220 to determine your maximum heart rate. If you are 40 years old, for example, your maximum heart rate is 180 because 220 minus 40 equals 140.
After you have calculated your maximum heart rate, you can determine your heart rate reserve by subtracting your resting heart rate from your maximum heart rate. Therefore, if you are 40 years old and you have a resting heart rate of 65, your heart rate reserve is 115. You can then find the lower end of your target heart rate by multiplying this figure by .6 and then adding your resting heart rate to that figure. In this case, the lower end of your target heart rate would be 134. You can calculate the high end of your target heart rate by multiplying your heart rate reserve by .8 and then adding your resting heart rate. By dividing these two numbers by two, you can calculate your target heart rate.
You can maximize your cardiovascular workout by ensuring your heart rate remains within your target heart rate zone. With the help of an elliptical, this goal can be easily achieved.