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Basic Elliptical Machine Routine

You can quickly lose fat and gain muscle with an elliptical, but in order to see results, you will need to use the best elliptical workout schedule possible. Elliptical machines work several different muscle groups simultaneously, and you can use it very effectively by understanding how to focus on different parts of your body during your workout.

Using The Elliptical's Settings

Most elliptical machines allow you to change your workout intensity by selecting a resistance level. While you might be tempted to immediately use a high resistance setting, start out low and gradually increase resistance over the course of several weeks as you build up strength. Try alternating between high and low resistance during your workout. Work hard for several minutes on high resistance, then rest during the low resistance portions of your workout. Many elliptical machines have a built-in interval exercise program that will automatically shift between two resistance levels.

The best elliptical machines have a reverse mode setting. Reverse mode forces you to occasionally pedal in the opposite direction. This works different muscle groups, so try to occasionally work reverse mode into your workouts.

Gradually Increasing Intensity

When you start working out with an elliptical machine, you should limit your workouts to about 20 minutes per day unless you're replacing another cardiovascular workout. Gradually increase time by about 10% a week. This should give your body time to build muscle, which will allow you to handle longer and more intense workouts. You should also set goals for yourself to keep your mind interested in your workouts.

Staying Safe During Workouts

While elliptical machines offer a fairly low-impact workout, you can still injure yourself if you aren't careful. You should approach any new cardiovascular exercise regimen carefully, especially if you are overweight or over 60 years old. Stop exercising immediately if you experience pain or exhaustion. You should also warm up before your workout and cool down afterwards, combining a few light movements with leg and arm stretches. As you gradually increase your speed and resistance settings over the course of a few months, warming up and cooling down will become especially important. You should also occasionally take a day off, because your body will need time to heal and to repair damaged muscle tissue. Stay safe and you'll get fast, clear results from your time with an elliptical machine.

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