Workout on the elliptical trainer
Preparation for training
The time and place of training. To endure the exercise, try to focus on their biorhythms. If you are a “lark” – pedal in the morning. If you belong to “owls” – you had better to exercise in the afternoon. But keep in mind that you cannot start training earlier than 2-3 hours after sleep. Evening workout need to finish 2 hours before bedtime.
Not practice under a bright sun or artificial (neon, halogen) light.
Food, drink. Classes should be conducted within 2 hours after eating, and try not to eat at least an hour. If You’ve been taking medication, drinking tea, coffee, alcoholic drinks, or Smoking – start a workout also, not earlier than an hour. If during exercise there is a thirst or dry mouth, you need to rinse your mouth but do not consume significant amounts of fluid during and immediately after the training.
Clothing for exercise should be light and allow the body to breathe; shoes – sporting, for example, running shoes. If you wear a lot of clothes, it will cause excessive sweating. Additional weight loss is liquid, which will be filled with the first you drank a glass of water.
The warm-up. Every workout should begin with a warm-up to prepare the body for subsequent work. The warm up should be light and preferably to use those muscles that will be included in the work. Do squats, bending and exercises for the shoulder girdle. Then you need to prepare for the upcoming load of knee joints: gently massage and RUB their hands.
In the warm-up should also include stretching of the muscles.
Success anyone can achieve…
…who can overcome my laziness. Remember that training should be regular. Big break in lessons program will lead to the fact that you gradually lose the results achieved. Regular training strengthens and slows down the aging process. Thirty minutes three times a week – this is a small price to pay for a huge benefit from regular exercise.
The level of physical training. The counting pulse.
During exercise your heart rate increases, and this is used as a parameter to determine the required intensity of your workout. The initial level of fitness is important for the development of individual exercise programs.
If You are a beginner, you can achieve good results with the heart rate of 110-120 beats per minute. If You are in good physical shape, You will need a higher level.
10 minutes after you start your workout, measure your pulse. This so-called «the pulse load” or “stress pulse”. During the first lesson, and pulse rate should be about 65 – 70 % of your maximum age-related heart rate. Maximum age-related heart rate (IMP) can be calculated by the formula: 220 minus your age.
Maybe it will seem too easy and You want to increase the intensity, but it is better to stick to traditional methods. With good physical training heart rate can be up to 80% of the profit center.
You should not overwork to achieve the values given in the tables. It is better that You have achieved these results in a natural way, doing his program. Remember that the reference value of the heart rate – this is only a recommendation and not a rule, and slight variations in either direction are permissible.
Two 1) don’t worry about changing heart rate every day. It can be caused by changes in pressure; 2) the value of pulse rate – is the reference point, do not become its slave.
Important! Starting the training, keep it to the end. You should not stop halfway and then continue the session from where you left off without a warm up.
A break is needed between strength training. Its duration is individual for each person – it’s mostly will depend on your fitness level and the program that you’ve selected. Rest between exercises, but rest should not exceed two minutes. Most enough for the rest of a half to one minute.
Basic body position during exercise
During workouts on the elliptical trainer you can use either the movable rails or stationary.