Monday, November 26, 2007
Your Machine: The Elliptical
1. TEST YOURSELF To gauge your progress, take this test every 4 weeks: See how many strides you can complete in 10 minutes within your target heart-rate zone. Or, if the machine has a built-in fitness test -- as many brand-new models do -- try that instead.
2. LET YOUR RATE RULE Elliptical machines feel so smooth and comfy, it's easy to doubt that you're actually getting a workout. Ignore the calories (which are okay as a benchmark but aren't entirely accurate, as they don't take room conditions into account) and focus on stride rate (number of times per minute your legs go around). If you're not averaging at least 160, you're not racking up cardio benefits.
3. CROSSTRAIN SMARTER Adjust the angle of incline based on the sport you're training for, suggests Emily Cooper, M.D., founder of Seattle Performance Medicine in Seattle. For hiking Set it to 7 to 10 percent to mimic trail conditions and make your glutes do the brunt of the work. For cycling Set it to 4 to 6 percent to work your hamstrings and quads, the pedaling muscles. For running Set it at 1 to 4 percent to target your quads and calves.
4. TAKE IT IN STRIDE The elliptical's sweetest feature is that you can adjust your stride -- usually in half-inch increments from 18 to 26 inches. Generally, someone under 5'5" should stay below 22 inches; taller people can go up to 26 inches.
THANKS!
2. LET YOUR RATE RULE Elliptical machines feel so smooth and comfy, it's easy to doubt that you're actually getting a workout. Ignore the calories (which are okay as a benchmark but aren't entirely accurate, as they don't take room conditions into account) and focus on stride rate (number of times per minute your legs go around). If you're not averaging at least 160, you're not racking up cardio benefits.
3. CROSSTRAIN SMARTER Adjust the angle of incline based on the sport you're training for, suggests Emily Cooper, M.D., founder of Seattle Performance Medicine in Seattle. For hiking Set it to 7 to 10 percent to mimic trail conditions and make your glutes do the brunt of the work. For cycling Set it to 4 to 6 percent to work your hamstrings and quads, the pedaling muscles. For running Set it at 1 to 4 percent to target your quads and calves.
4. TAKE IT IN STRIDE The elliptical's sweetest feature is that you can adjust your stride -- usually in half-inch increments from 18 to 26 inches. Generally, someone under 5'5" should stay below 22 inches; taller people can go up to 26 inches.
THANKS!
Labels: exercise, fitness, gym, The Elliptical
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