I got a great question this week about varying an elliptical workout, and thought it would apply to many who are looking to get the most for cardio sessions. This can apply not only to elliptical workouts, but any cardio/strength routine! As the weather chills, don't forget to keep moving!
Question: I have mostly been doing elliptical workouts because I don't like running. Do do you have any recommendations about how to make the best of an elliptical workout, and maybe include a little running?
My answer: For ellipticals (or any cardio), here's my reccomendation: get VARIETY. Even if you were only running, I would tell you to change it up every once in a while. Your body responds positively to changes and differences in your routine.
For example, if you vary your elliptical workout with intervals, moderate/endurance workouts, circuit workouts with strength training, you will get more out of it.
Here's example workout routine for 5 day that is mainly based on the elliptical:
Workout 1: Warm-up lightly for 5-10 minutes, then intervals: 2 min on (hard resistance/fast pace); 2 min easy (recovery); 2 min moderate resistance/fast pace,' 2 min easy; Repeat 4-6 times.
Workout 2: 30-45 min at a moderate resistance & pace; then strength training; choose 8-12 exercises and do 1-3 sets of 10-15 reps of each exercise with the last 2-3 increasing in challenge (in general, take about 15-30 minutes on strength training, if you are also doing cardio that day OR skip the cardio and focus on more strength training this day
Workout 3: Warmiup elliptical x 5 min; Run 10-min at moderate pace; Do elliptical for your remaining planned workout time with alternating intervals (30-sec on/30 off)
Workout 4: 20-45 minutes at a moderate resistance & pace
Workout 5: Alternate: 5-min on elliptical, hard resistance/moderate pace; then choose 3 strength exercises with different muscle groups and do 12-15 reps for 1-2 sets (for example: squats, chest press, plank). Repeat this circuit with new strength exercises 3-4 times.
Remember this is general info, and may or may not be right for you! Feel free to ask if you are wondering! Everybody responds to exercise, and specific activities differently, and part of it can be based on your genetics. It's important to do something that will keep you going and getting after it. If you continually try to force yourself to do something you hate, eventually, you may quit. Keep searching to find what it is you like, if you haven't found it yet.
