How long elliptical workout

That RPE is the key factor in starting an elliptical workout for beginners—and adjusting it as your fitness increases. Reminder: Your RPE is a way to measure your activity's intensity level, based on how hard you feel like your body is working on a scale of An RPE of 1 would be easy peasy and 10 would be an all-out maximum effort.

Start your workout out with a 5-minute warm-up at RPE 4, which will help lubricate the joints and increase blood flow to your muscles, says Mason.

After that 2-minute interval of working at a higher intensity, bring your effort level back down to an RPE of 4 for 3 minutes to recover. If you skip this rest period or make it shorter, you could create extra stress on the body, possibly causing injury or stress to the heart, says Harris.

Then, follow up with a 5-minute cool down at RPE 4. And if you love this type of interval training , you'll definitely want to add these workouts to the to-do list. This cardio-strength interval workout will also give you the best of both worlds. For that same reason, Mason recommends those who have a completely sedentary lifestyle start off by using the elliptical machine for 10 minutes a day, three times a week, and slowly work their way up to minute workouts, five times a week.

Once you create that routine, you'll meet the American Heart Association's recommendation to get at least minutes per week of moderate-intensity aerobic activity, she explains. And remember, rest days are not the enemy. You can estimate it by subtracting your current age from Higher intensity can be maintained for less time — intensity and duration are inversely related to each other. It has been observed that elliptical machines provide less joint stress and pain as compared to the treadmill or regular running.

It is the best option for adults, beginners as well as for old and middle-aged people. Walking 12 miles a week can help you to reduce your cholesterol level and longer exercise of 20 miles help you to increase good cholesterol. According to Dr Len Kravitz, elliptical trainers allow you to burn 8—9 calories per minute. It is equal to For maximum benefit, you can use your elliptical for walking or jogging between 12—20 miles per week. If you exercise five days a week, and it takes you 15 minutes to travel one mile, you need to log between 36 and 60 minutes each session.

If you only exercise three days a week, you need to exercise for between 60— minutes per session. To burn a maximum amount of calories and increase your fitness, make sure that you count every minute you exercise.

Spend the first 2—5 minutes at an easy pace, and then increase the resistance and speed of your elliptical striding. Try not to hold or balance on the handrails, and instead work your upper body by using the movable bars while striding. Spend 5—7 minutes each session striding at your maximum intensity level to simulate running fast intervals. So, it was all about the essential factor which you need to be aware of while exercising on the elliptical machine: duration, and frequency.

We already mentioned how both of these factors might affect the results. Along with the essential factors like duration and frequency.

You can also check about the top nine elliptical machines compared — Fitnesstep1. Image credit: Freepik. Melissa Dickson did her degree in psychology at the University of Edinburgh.

She has an ongoing interest in mental health and well-being. Disclaimer: Psychreg is mainly for information purposes only.

Materials on this website are not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on this website.

Read our full disclaimer here. Cite This. Melissa Dickson, , July 6. Psychreg on General. Duration Frequency Intensity Considerations Benefits Total minutes Make sure to count every minute Ways to get a perfect elliptical workout Common mistakes which everyone makes on an elliptical machine The final verdict.

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Correct body positioning is key to getting a good workout on an elliptical machine. Step on to the machine and place your feet on the pedals, right in the middle. Make sure your foot is always flat on the pedal, avoid being on heel or toes only as it might put unnecessary pressure on your knees. Use the moving handlebars: this will increase the intensity of your workout when you push and pull them as you pedal.

Remember to keep an upright posture with your chest out and your shoulders pulled back and down. You can also increase the resistance to up the challenge. The harder your leg muscles have to work against resistance, again, the more calories you will burn ultimately resulting in fat burn. Plan to get some sort of cardio workout — on the elliptical or another cross-training method — most days of the week for 15 to 30 minutes a session.

And to learn more about How to Lose Weight Efficiently with Elliptical Workouts just head to my other article here, I promise it will be a worthy reading! One way to skyrocket your intensity is to do interval training. Contrary to steady-state cardio in which you maintain an almost constant heart rate throughout, interval training varies your heart rate. This gives a great during-the-workout and after-workout burn, meaning that your body continues to burn calories at a higher level even after you are done exercising!

Interval training also helps you burn more calories in less time. We know what the biggest enemy in getting to our fitness goals is: pain. It simply hurts to work out, mentally and physically.