Elliptical Workout Guide

Our Elliptical Workout Guide

A distant cousin to the treadmill, the Elliptical is low impact making it easy on the joints - providing total coverage of cardio and total-body workouts. From a beginner looking to familiarize yourself with your machine, or wanting to get back in shape, we have 4 customizable workouts that allows you to get the most out of your machine!

If you have recently purchased from our range of elliptical or cross trainers, firstly Congratulations on investing into your health and well-being!


WARM-UP

It is best practice always warm-up before exercising as it increases the blood flow, preparing the muscles for activity, building your heart rate and cardiovascular system to reduce the risk of injury and strains.
You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping and performing some simple stretches.

Hamstring Stretch (Standing) 

Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching towards your toes. You should feel the tension and slight discomfort in your hamstring muscles.

Hold for 15-20 seconds. Repeat 2-3 times.


 

Hamstrings Stretches (Seated)

Sitting on the floor preferably on a mat, put one leg straight, the other inward and close to the inside of the straight leg. Lean forward from the hips, reaching towards your toes.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

Crus and Feet Tendon Stretches

Standing with two hands on the wall or tree, one leg behind. Keeping your legs straight and the heel on the ground, lean forward towards the wall or tree.

Hold for 10-15 seconds, and relax. Repeat 3.


 

Quadriceps Stretches

Keeping your balance with your left hand holding onto a wall or stationery fixture, grasp your right foot with your right hand and stretch your right heel toward your buttocks slowly, until you feel the stretch in the front of your thigh.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

Sartorius (Inner Muscles of the Thigh) Muscle Stretches

Sitting down with the soles of your feet or shoes together and your knees positioned outward. Pull your feet towards your groin until you can feel the stretch.

Hold for 10-15 seconds, and relax. Repeat 3 times.


 

 

PRO TIP: Also it’s as equally important to stretch after exercise to help prevent any muscle soreness setting in the next few days. Repeat the stretches above post workout.

SAFETY FIRST

  • If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once.  CONSULT A PHYSICIAN IMMEDIATELY.
  • No matter if you are an elite athlete or a weekend warrior, it is essential to drink enough water before, during and after exercise. Dehydration will stop you from getting the most out of your workout and feeling tip-top!
  • Before using the machine to exercise, always do stretching exercises to properly warm up.
  • Always wear appropriate workout clothing when exercising. Dress accordingly to the temperature and do not wear loose clothing that could become caught in the machine. Sporting shoes are recommended when using the treadmill.
  • Use the machine only for its intended use
  • Keep children and pets away from the machine at all time. DO NOT leave children unattended in the  same room with the machine.
  • Disabled persons should not use the machine without a qualified person or physician in attendance.
  • Only one person at a time should use the machine.
  • Inspect and tighten all the loose parts before this equipment is used.
  • Keeps hands away from moving parts.
  • Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.  
  • Inspect the machine before each use; make sure all of the connections are tightly secured.
  • Do not place any sharp object around the machine.
  • And lastly, ensure that you know how to operate your machine – check that your speed, incline and emergency stop is functional. Never operate the machine if the machine is not functioning properly.

WORKOUTS

Now let’s get to it!
PRO TIP: Mixing in a bit of strength by training with and without handles in these cardio elliptical workouts. Using the machine with moving handles targets your upper body - pushing the handles works your chest while pulling works your back. Skipping handles altogether works the core. Peddling in both directions targets quads and hamstrings, making them sing post workout!

These exercise guides are to help you work up a sweat, no matter what you’re level of fitness is – be beginner through to advanced.

A 20 minute cardio + core workout | Equipment optional: Exercise Mat
This quick cardio and core session will keep you on track and feel fit - even on those lazy days. Our 20 minute workout gets your heart rate up to give you a solid workout in minimum time!

35 minutes of targeted lower body toning | Equipment optional: Exercise Mat
Work out your glutes and hamstrings by adjusting the incline on your machine. By upping the incline, you are toning your glutes and hamstrings, whilst keeping your heart rate up!
PRO TIP: Press through your heals to ensure you are working your glutes that little bit extra.

35 minute cardio + strength workout  | Equipment needed: Exercise Mat, Pylometric Box + Dumbbells
Get more from your sessions with this 35 minute cross country session. This will push you to your limits and give you sufficient recovery intervals to hit back stronger!

40 minute total body blast | Equipment needed: Kettlebell, Exercise Mat + Slam Ball
Feel confident in your skin with this total body toning workout. Feel free to adjust the amount of reps to suit your fitness level. Gradually raise the number to increase intensity each workout.

* Individual resistance settings will differ between models in terms of how much resistance is being applied. To customize our workouts for your machine, just adjust the RPM (revolutions per minute) and resistance level settings to achieve an ideal workout intensity ideal for you.


TARGET HEART RATE

Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a Wireless Telemetry Heart Rate strap and watch will give you an accurate Beats Per Minute (BPM) reading.


220 – AGE = TMHR (Theoretical Maximum Heart Rate) TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute) TMHR x 65% = (Lower Training Limit) bpm

Example:
220 – 39 = 181 bpm
181 x 85% (0.85) = 154 bpm (Upper Training Limit)
181 x 65% (0.65) = 118 bpm (Lower Training Limit)

Cardiovascular Training plays an important part in maintaining a healthy heart and lung function, so it’s no surprise we should be paying attention to how quickly our heart beats during exercise. The chart below outlines a range of heart rate training zones determined by the individual’s age and workout goals to ensure you train safely and effectively.