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Starting Elliptical Machine - workout?

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traineo Newbie
Posts: 1
Member since
Feb 10, 2007
Posted: February 10, 2007
I just purchased an Elliptical machine! I am looking to only use elliptical to workout with, and reach my goal, is this possible? I am a 28 year old female, 5'2" tall/short...lol, I weigh about 110-112 lbs. (fluctuates all the time). I am trying to tone my body, and get cardio workout also. My trouble spots are my leg/thighs and my belly. Of course, I would like to tone everything. I was wondering what the best workout program is to start out with, and how do I work my way up? Do I start out strong or slow paced? I have not worked out in about a year - at all. I am going to be a bridesmaid in a wedding in May, so I would like to achieve the most by May 1, 2007. Please!!! any advice is well appreciated.

Thank You!!!
traineo Regular
Posts: 36
Member since
Oct 25, 2006
Posted: February 10, 2007
My advice would be to exercise on the elliptical for at least 30 min per day for 5 or 6 days per week. I go at a hectic pace, but my goal has been to lose weight (like 30 pounds!). For toning though I don't think you need to be as aggressive, just consistent. Try to find a regular time each day where you can commit the time.



I find that logging my workouts here is a motivator along with the other great people here who are making amazing changes to their bodies.



I don't know if your elliptical has preprogrammed "courses" on it, but the one I like to use myself is the one that is called cross training, it's a change in incline that looks like you're going up a hill, then down. The peak of the hill (most work) is 1/2 way in. I like this program because even though there is work involved in the second half of the program, I still like to think that I'm "going downhill" and that the hardest part of the workout is behind me.



I like listening to some rockin' music while I workout too, it keeps me motivated and working hard.



Good luck with your training! Let us know what is working for you! Just keep with it and you will see results for sure.
traineo Fanatic
Posts: 141
Member since
Nov 2, 2006
Posted: February 10, 2007
I suggest you check out Cardio coach workouts from www.cardiocoach.com or iclimb workouts from www.itrain.com

( Cardiocoach works well because you can do a lot of hill climbs even though it is a cardio workout, same the case with iclimb).



I think for lower body toning, you need to emphasize on squats, lunges and other kinds of work. I will leave it to the experts to guide you.



I think your weight is pretty good, so you can have less emphasis on cardio and more on toning ( be careful with eating habits though), perhaps more emphasis on toning..

itrain has circuit workouts which are absolutely fantastic. If needed, I can point you to specific workouts.
Posted: February 10, 2007
Another vote here for the cardio coach workouts on the elliptical. I do them 2 to 3 times a week, and it really makes a difference. You can start out with the earlier volumes, which are around 40 minutes long, and work your way up to the higher ones, which go over an hour. You might consider getting a basic heart rate monitor as well, since it makes the cardio coach workouts even better.
Posted: March 19, 2007
i do the elliptical when i go to the gym and if your machine is like the one i use, it will say how many calories you burn. when i go, i'll use it for about 45 minutes and can burn up to 800 calories. you really feel a difference in the back of your thighs which will be good for your toning!
traineo Fanatic
Posts: 101
Member since
Nov 20, 2006
Posted: March 19, 2007
The keys to toning your body, especially at your lower weight, would be to adjust your diet (eating small meals every 2-3 hrs, protein over carbs, no simple sugars, etc...) and getting in 60 min of cardio 3 - 5 times per week.



If you have an iPod, try using one of the trainer workouts (cardio coach, etc..)

Start out slow, let your body get used to working out and then gradually build your workout over time. Tom's recommendation of getting a heart rate monitor is very important to help you know if you are going to soft or too hard. Think of it as a odometer on a car, without one it's tough to gauge how fast you are going or how much gas is in the take for your journey.



Building muscle will also help your cause tremendously. like Ooty Nice suggested, lunges & squats are great ways to build muscle in your legs, but you can also add modified/regular pushups too.



Remember, there is no spot reducing. Just burn fat through diet/exercise and the muscle/tone will show.
traineo Newbie
Posts: 11
Member since
Jan 14, 2007
Posted: March 19, 2007
I know 30 minutes to an hour is ideal for cardio workouts but sometimes we all run short on time. I have been using the elliptical machine for a long time and it is great for interval training. I love something called the "Sprint 8" workout (can be found by googling). It takes 20 minutes and kicks my butt much harder than 45 minutes at an easy pace. I wouldn't do it every day but it's a great workout to sneak in when you're running short on time.



Good Luck



Sean
traineo Fanatic
Posts: 384
Member since
Feb 5, 2007
Posted: March 19, 2007
I plateaued pretty quickly using the eliptical machine. Good luck with it, but remember that you may need to switch up your cardio if you hit a wall. I know that eliptical was definitely the most fun of the cardio machines, that's for sure!
Posted: March 20, 2007
I do a modified interval with the elliptical, I start out slow for 10 minutes and then push it hard for 2 minutes, then normal for 10 minutes, hard for 2 minutes, etc. Cool down the last 10 minutes. I get a pretty good workout and pretty drenched in sweat at the end.



I originally started just doing 15 minutes, I am at a point where I coast through an hour on autopilot (listening to NPR or other PodCast).



I mix in pushups, situps and weights, however, as I want to build a bit of muscle so my metabolism is working for me even when I'm not working out.
traineo Fanatic
Posts: 154
Member since
Apr 6, 2007
Posted: April 08, 2007
I bought an elliptical cross trainer as well. I find it's best to burn at least 300 calories on it each day. As well, stick it in front of the Tv! Watching shows or movies makes the workout time pass by so quickly VS staring at the timer on the machine.
traineo Fanatic
Posts: 392
Member since
Aug 23, 2006
Posted: April 10, 2007
Frank, I do the same... I watch a tv show on my video iPod.



I caught up on the Battlestar Gallactica series... very cool.



each show is 43 minutes and before I know it... I am done with my workout.
traineo Newbie
Posts: 1
Member since
May 8, 2007
Posted: May 08, 2007
New Member! Hello =) I have a question too.... I am 22 and i have that annoying lower belly fat.. i eat right and i am even on the south beach diet but that fat is still there. Will the elliptical machine help get rid of that annoying jelly lol. I can't do running b/c as a kid i always sprained my right ankle and now the akilies [i think thats how it is spelled] it just hurts when i stand up all day and walk around too much.

I understand that for you to see how toned you are you need to lose the fat over it. I need to start losing that layer of fat so I can see an outline of my stomach [ i dont want wash board abs but at least nice toned one so i can wear a tankini or an outfit and not worrying about rolls everywhere or better yet i dont want to sit down and have my lower belly look like another table]

So overall, what can i benifit from an elliptical machine? Will it shrink and tone my annoying belly? And where else will it shed my fat from? [i know u cant spot treat fat]



Thanks

Maria
traineo Regular
Posts: 36
Member since
Oct 25, 2006
Posted: May 08, 2007
It will shed weight for you but everyone's body is different. As you mentioned, you cannot really "spot train" to lose fat just in one area... but believe me, the elliptical will take off weight if you work hard on it. I lost 30 pounds with a combination of elliptical training and light weight training following that 5-6 times per week for a period of 3-4 months. I still do that routine although now I mix in some sports and other activities and I feel great!



Good luck in your training!
traineo Regular
Posts: 51
Member since
Jun 6, 2007
Posted: June 09, 2007
ive been doing the elliptical machine 7 days a week between 30-45 mins a day and i also do the biggest loser work out tape in the morning..... ive lost 6 pounds in about 2 weeks BUT i also am doing the watching what i eat thing too. i really like the biggest loser dvd.... its helpful...

Good luck!
traineo Fanatic
Posts: 256
Member since
Sep 3, 2007
Posted: September 07, 2007
I love the eliptical since I've joined Traineo. I read up on HIIT (High Intensity Interval Training) and implimented it into my eliptical workout. In 10min flat, I burned as many calories as I would with just one resistance level for 30min. What I did was start at resistancel level 8 for 1min, bumped it up to 10 for 1min, then 12 for 1min, and down to 6 for 30 seconds, and back up to 8 for 30 seconds and repeat. That might be too much for you, so I'd start off at 5 and go up 2 for a minute. It will push your body to the limit.
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