6 Important Things to Know When Using the Elliptical Bike
The machines we use to do cardio aren’t just in gyms, you can also have them at home. The ones we use most are the treadmill and the bike (elliptical or otherwise). However, the latter is preferential due to its compact design and low cost. Furthermore, the elliptical bike is actually beneficial for the body on a more complete level.
A bike suited to you and your needs
The elliptical bike provides a more complete exercise for your arms and legs, which will generate better progress with losing fat in the long run. However, this machine doesn’t attract everyone nor will everyone come to like it, as such they may prefer the conventional bike which allows them to sit whilst pedaling.
Although in recent years specialists have developed several models or designs. the elliptical bike tends to occupy a lot of space – as you can’t fold it – when comparing it to other machines. The important thing is that you follow through with your decision or goal to get fit, and the elliptical bike can help you do this, as well as toning your arms and legs!
Benefits of the elliptical bike
If you use cardio machines, like the elliptical bike, you’ll work more muscular zones at the same time: glutes and calves, arms, chest and back, quadriceps, and hamstrings.
Furthermore, as exercise on the elliptical bike is more integral than other machines, you’ll not only lose weight but you’ll also gain muscle. Of course, this depends on implementing a suitable technique.
Overall, the exercise you do on the elliptical bike is low impact, since it allows you to be in a stable position whilst you do the workout.
How to exercise with the elliptical bike
There is a basic way to start your exercises. Bear in mind that using the elliptical bike means you’ll be working out several parts of your body, which therefore increases the risk of hurting yourself.
As such, it’s best to start with a short gentle warm-up of around 3 to 5 minutes. Then begin an intense session of around 90 percent of your full capacity, for between thirty seconds and a minute. Finally, follow this with a period of rest with a lower intensity of around 60 percent, lasting for around one minute and a half, to two minutes.
Follow this routine, completing around ten repetitions, and finally return to a soft warm-up of around five minutes or so, similar to the one you began with. Repeat this basic routine at least three times a week, and ensure you allow your body and your muscles intervals or days of rest. Also, make sure you honor these times!
Benefits of appropriate technique
The main objective here is to burn fat, and you’ll achieve that with a suitable technique. Don’t forget that one of the most common mistakes is believing that more time using the elliptical translates to better muscle growth. It’s not like that.
Therefore, if you want to reap the best benefits, bear the following in mind:
- You should honor the times and allow your muscles to rest so they can continue to grow. If you don’t, your muscles will suffer a counterproductive effect and consume themselves.
- You can start with 20 or 30 minutes of constant exercise. If your muscles grow, that’ll help you to burn more calories and improve your performance.
- The idea with the elliptical bike is to pull the handles – don’t just hold onto them! This way, you’ll work the muscles in your shoulders and arms. Of course, for the exercise to be valid, you should do it with coordinated and controlled movement.
- Remember to maintain a straight posture where the balance between the strength of the upper body and that of the lower body meets. If your elliptical bike has a monitoring screen, use it to measure your progressive performance and you’ll see results.
How to know if you’re working at the appropriate level of intensity
A good and simple way to know this is to see if your feet stay firm and supported on the platform whilst you pedal. If this is the case, you’re working out at an optimum position and intensity. On the other hand, if you feel that your feet are bouncing, you should increase the intensity – your muscles need to work.
How many calories can I burn on the elliptical bike?
For some, there’s no greater machine. If you use the elliptical bike for a workout with the correct technique, you can lose between 250 and 380 calories every 30 minutes.
Finally, the elliptical bike isn’t just an accessible machine, it’s also a complete way to train. Whether you do it at home or at the gym, you’ll get a lot out of it, both in terms of health and physicality, and in a short time, you’ll see the results!It might interest you...