Exercise Prescription on the Net
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 Post subject: Elliptical
PostPosted: Wed Oct 19, 2011 12:58 pm 

Joined: Tue Jan 19, 2010 6:38 pm
Posts: 31
Hey guys,

Would anyone care to give some advice on the best options when using an elliptical to increase the VO2 max and just get my heart up and pumping while burning some calories? The elliptical is easy on my knees and I like the fact that my legs get a good workout while increasing my heart rate. Right now I use the interval training option. I warm-up at a slow pace for about 3 minutes and then then I push myself pretty hard for 10 minutes walking forward and 10 minutes walking backwards. I have a 5 minute cool-down period afterwards. I just started about a month ago so my resistance is only around 13 and my ramp stays at 10 (I'm afraid if I set the ramp higher that I may get uncomfortable during the workout). I perform this routine only 3 times a week: Tuesday, Friday, and Sunday. I also try to increase resistance each week by at least one unit.


 Post subject: Re: Elliptical
PostPosted: Wed Oct 19, 2011 1:42 pm 
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Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6475
Location: Halifax, NS
Getting uncomfortable is a good thing as long as you do it under control. If you're able to do 10 minutes steady state in each direction, you're ready to step it up. I would suggest progressively increasing the intensity and shortening the work period, and inserting rest periods. You can do intense intervals on eleipical machines but it tends to shake the room.

A sprint routine I recommended earlier had every 6 workouts, you half the distance, and increase repeats by 1. Make the rest period between each repeat sufficient to reduce your heartrate to a reasonable level. Each workout should be faster than the previous one. This program can be done for 12 weeks, then you need a break. You could easily adapt that to the eliptical.

Stu Ward
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
Thanks TimD

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