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Boring Elliptical? Change it up with these tips:

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March 3, 2016

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Exercise

Do you get on the elliptical and then just zone out for the time you are on the machine?  Do you see people mindlessly and half-heartedly moving the arms and legs? You can get a good workout with just a little focus and a bit more exertion.

Elipical

  1. Change the direction – move the pedals forward or backward which changes which muscles you use.
  2. Use good form – stay upright and engage the core.  Using the handles will give your upper body a workout but letting go with engage the core more to keep you stable.
  3. Ramp up the incline to tighten up the booty – glutes and hamstrings will get a workout at a higher incline; just don’t overdo it for extended periods of time.
  4. Work the legs harder – let go of the handrails and the legs have to work harder (and the core will work to keep you balanced).  Take nice long strides.
  5. Do intervals – on one of the days do 20 to 30 minutes of interval training.  Depending upon your fitness level, do a 2:1 work-to-rest ratio (work hard for 1 minute and rest for 30 seconds) or a 1:2 ratio (work for 30 seconds and rest for 60 seconds).
  6. Add iron – weights, that is.  Add a few strength training moves while on the elliptical but only if you are able to balance without holding the handrails.  Do shoulder exercises (start with light weights) – overhead presses, lateral raises; bicep curls.  Important though is to maintain good form and keep the core engaged so you don’t overarch your back.

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