Elliptical - questions

nancy324

nancy324

Cathlete
My cardio has been walking on the treadmill for the last 15 or so years, but I recently heard a knee surgeon say that the elliptical is one of the best ways to get your cardio. I could use a change, so I think I'm going to start.

Now, I have a weak lower body. In the past each time I've tried the elliptical my legs would wear out before I could get into my target heart rate zone.

So my question is how to work my way up to it? Shall I try 5-10 mins. per day, then go back to the treadmill? Should I try eliminating my lower body strength training so my legs and glutes will be less tired? What resistance and speed settings should I use to try to get my heart rate up without tiring out my legs?

I really want to give it a try, but I find to get a good cardio workout at my age I need to keep my heartrate at at least 135, and I prefer closer to 150. The last time I tried the elliptical, I felt like I was giving it my all, and yet my heart rate barely broke 120.

Any tips, personal experiences, websites, books, would be appreciated!

-Nancy
 
I'm not a huge fan of the elliptical myself--I've also had trouble getting a really good workout from it. I might do it at the gym if all other options are taken, otherwise I just avoid it.

My personal favorite low impact substitute is the arc trainer. It's similar to the elliptical but much more intense.

I also love the stairmaster but my gym doesn't have one. :-( It used to be my favorite cardio machine.
 
I've always had a hard time getting my heart rate up on the elliptical too.

We do have the stair master at our gym and I'm always dripping with sweat when I get off of that one.}(

Dallas
 
Hi Nancy,

I use the elliptical machine on a regular basis. I usually run intervals, warmup for 2 minutes, run hard for 1 minute and recover 1 minute, and repeat this for as long you want. My hr rate monitor says I burn anywhere from 525 to 600 calories in 40 minutes.

If you are just walking at a leisurely pace it won't get your hr rate up. You need to increse the resistance, and go to work. It is a great non-impact cardio workout.

Good Luck,

Diana
 
A good way to get my hr up is to raise my arms up while moving my legs fast. Either moving my arms in a somewhat running motion, (not leaning on the machine) or use the handles. If I use light weights (even wrist weights, the 1 pounders) and do some high reps shoulder, biceps, chest and triceps moves my hr is up to the 160's. It takes some practice and good balance but you can get a real good wo in no time and hit two birds with one stone. Actualy three birds because your core will work too like crazy to stabilize your body. My upper body is toast after such a workout!
You can also raise your hr by adding more resistance of course. But you said that your legs can't handle that so good, so light resistance and added upperbody moves maybe the answer. Good luck! Mari
 
Wow, I don't understand those who don't get their HR up on the elliptical! Mine is just as hard (okay, almost as hard) as a run!

That said, I'm trying to figure out what I do that makes it difficult or maybe different from you all.

I think the main thing is that I think of it as a running machine. I don't put my hands on the handles when I'm working out- only when climbing on and off. I do intervals as well, or the programs. I like doing my own intervals better than a program so that I can adjust the incline more quickly than with a preset program.

I try and keep the rotation per minute at a set number- I think for me it's something like 160. It's been a few months since I was on one, though, so I may be way off on that number!! LOL When I adjust the tension, I try to maintain the RPM. It does get difficult, though!

I would imagine with your legs fatiguing you were going too heavy on tension and not fast enough with RPMs??

I also completely hated that thing the first 5-10 times I used it!!! But it's become a loving relationship now... Good luck and have fun, Nancy!!
 
Laura - I love the arc trainer. They have 2 at the Y I go to and they are always in use. They are very expensive, though - I'd love to get one for home use, but that isn't going to happen.

I have trouble getting a good workout from the elliptical also. Like Laura, I only use it if the Arc Trainer isn't available. When I do use the elliptical, I raise the incline very high and increase the resistance.


Erica

ETA - Some people find that ellipticals aggravate their knees, so be sure that isn't the case for you if you decide to buy one.
 
Laura-
The stairmaster is even worse for me. I would have to have quads and buns of steel to last more than 2 minutes on the stairmaster.
 
>Laura-
>The stairmaster is even worse for me. I would have to have
>quads and buns of steel to last more than 2 minutes on the
>stairmaster.


I think new types of machines/workouts take a while to get used to. I haven't done much on ellipticals and steppers, but when I was at a conference, I used the ones in the hotel fitness club, and yikes! they were tough!
 
I realize that you don't run but the most recent issue of Runner's World had this to say about ellipticals:

Q: Is a workout on an elliptical trainer as effective as running?

A: Ellipticals are a great option for runners. They work your lungs as hard as running, or harder. If you push yourself, 30 minutes on the elliptical can give you the cardio workout equivalent of a 40-minute run. And ellipticals work the muscles ina a way that's more similar to running than any other cross training machine......

When I'm running lots of miles preparing for a marathon I use the elliptical at the gym and get an awesome workout.
 
Amy,
I think it's the way I'm built. I just don't have a lot of power in my legs. I'm more aerobically fit than my DH, but he does century rides and after 15 miles on a bike I reach total muscle failure. My legs tend to look toned, but it's all show. It's always a challenge for me to find effective cardio, but I'd really like to work my legs up to being able to get a workout on an elliptical machine. Maybe then I can join my DH for those centuries!

-Nancy
 
Nancy, when I first started using the elliptical, I too could barely go 10 minutes. Here is what I did. Work what you can. Do your 10 minutes, then switch and get cardio from the tread. Just work yourself up.

I too, don't understand how people can not get their heart rate up, as there are so many intensity options. At my gym the ellipticals have the moveable handles, so you are using your UB too. Then you can increase your speed, and the resistance. In addition, you can do hills, intervals, etc. Lots of different options.

DH just had the same problem with the ellptical, and he was getting really discouraged. I just kept telling him: Keep on trying, it will get better. And it does.
 
Nancy- what kinds of cardio do you do now? For me, any cardio I do seems to be about 80-90% leg power. I'm just curious.

If I use a heavy resistance on the elliptical, my legs scream at me and I back down to a lighter resistance. I don't think that's what you're talking about, though.
 
Amy - I walk on the treadmill. At 4.0 mph and an incline of at least 7, with some dance moves and some arm swinging, I have no trouble getting into my target zone. I vary the incline and speed depending upon the song I'm listening to. My legs are fine, and I can get my heartrate as high as I want to. I've been doing it for at least 15 years now, though, and I'd like to try something new.
 
Hi,

I'm new on here. This is my first post..or reply.. so about ellipticals...After going on the elliptical about 3 years ago my love affair with my treadmill has come to an end. I am an instructor and teach about 10-12 classes a week, only 3 of them are cardio classes so I have found that the elliptical has been a great alternative to fitting in a workout that is worth my time. I work full-time as a paralegal and teach at night and on the weekends and I have found that with adding about 30-40 minutes only about 3 times a week has helped to maintain my figure. There are several different types of machines but I think if you have trouble getting your heart rate up try to add your arms, or go on the ones that have arm grips b/c it becomes a full body workout. Also if your legs give out too quickly ease up on the resistance. Go easy at first and then as you get stronger (and you will) raise the resistance. I absolutely love that machine and it works if you work it!

Good luck!
Janine ;)
 
Sounds like good advice, Ivory. I could never understand those handles, though. Isn't it the same as swinging your arms? What do those handles add to the workout?
 
Kathryn-
I think the stairmaster is like doing Cathe's step-up exercises as your cardio. There's no way you can keep that up for 30 mins. or more. Those machines were invented in the days when everyone wanted two for the price of one: cardio AND strength training in one exercise. Only problem is, you can't really do either one well when you're trying to do them together.

-Nancy
 
I do the Elliptical (3x a week @ 50 mins. each time). I use Cross Training #2 and a Resistance of 4. I burn 620 calories each time and clock a distance of 4.75 miles.

My advice is to either hit the "quick start" button and make sure the resistance is on level 1 OR do the "Manual" program also with the resistance set to level 1. Stay this way for 1-2 weeks and start introducing resistance level 2 for 5 minutes until you can do level 2 for the entire time. Strive for 20 minutes total for each time and then gradually add on another 5 minutes.

This is how I did it - and you can see where I am now. I am still at a very beginning stage but I progressed.
 
Nancy, looks like Elln actually ANSWERED your question (as opposed to people like, um, me!! :p). Looks like she had great advice.

I think if you're used to walking at 4.0 with an incline of 7 (which wears me out just to think of it), your body is completely capable of the elliptical. It does take some getting used to, but you've got a great base with all your treadmill use and I'm sure you'll get into it in no time.

Whenever I start something new, even when I started with a recumbent bike, it took a few workouts to really get into it and only at that point could I manipulate things to get my HR up. Keep at it- it's great to save those knees however we can.
 
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