Why You Should Know What is the Moderate Speed On Elliptical?
One of the best low impact and cardiovascular exercise machines is elliptical, they are a great alternative of running and climbing on the treadmill. Like most of the latest exercise machine elliptical also comes with a sensor that keeps the count on speed. And knowing the speed will help you to bring the best out of the elliptical exercise.
In this very article, I have described the average elliptical speed and also some exercise routines as well which will help you to achieve your health goal faster.
Which Speed Level is Good for me?
There are mainly three different speed levels, slow, medium, and high. And the moderate speed level which suits most of the people is the medium level.
But what speed level is good for you that depends on your capabilities. If you have greater stamina and doing high-intensive exercise for quite a long time, then a high-speed level might be a good benefit for you.
On the other hand, if you are new, using the elliptical machine for a couple of days, then probably the slow level will be perfect for you. That being said, I didn’t mean you will always exercise at that speed.
With time when your stamina and endurance increase, you can shift to the next speed level. But do not go to a level which is not manageable. I have also discussed the different speeds levels separately so that you can understand better.
Exercising at a lower speed will definitely help you to lose weight, but it would take a little longer. If your heart rate doesn’t stay in the calorie-burning range, you would not get enough high to blast some fat.
Before you start exercising, make sure to measure the heart rate first. Elliptical machines come with a heart rate monitor. Take a look at your max heart rate and try to remain on the o0 percent of that number.
However, low speed is great for people who are recovering from a serious injury. Working out at lower speed does have very little impact, so it will be easier for the patient.
This speed level is suitable for everyone, in this speed you will still be able to have a conversation. Try to keep 70 percent of your maximum heart rate. Exercising on moderate speed will allow you to achieve your fitness goal faster. Try to exercise for 5 hours every week at least.
And do 30 to 60 minutes medium speed high resistance exercise. If your elliptical machine comes with a handlebar sensor or a heart rate monitor, use the data to maintain a constant speed.
Interval training is a balanced workout that will help you to burn your fat faster. But the main point of doing interval training is retaining lean muscle while burning fat. Interval training includes both high, low speed and resistance level. There are different types of interval training.
High-Intensity Short Interval
If you are using the latest elliptical machine that should have adjustable interval programs and if there isn’t then use manually and adjust the resistance all by yourself. So select the sort interval program, set the incline to low or moderate according to your capability.
For three minutes do a warm-up exercise session and keep following the machine’s program if your elliptical machine has the feature, otherwise, you have to do everything manually.
When you are doing it manually, increase the resistance to a level when it becomes a little hard for you to pedal. And keep pedaling for 1 to 2 minutes. You can use the handle swings to increase the RPM.
After you have exercised for 2 to 3 minutes, then slow your speed and lower your resistant. Exercise on this adjustment for 1 minute and then take 1 min rest. When you reach the third interval, pedal backward.
Yes, it could be a little hard at the beginning but if you want to engage lower-body muscle effectively then you got to do it. Be very careful when you pedal backward, hold the handles nicely.
Continue doing forward and backward exercise for 27 minutes and take a rest of 5 to 10 minutes, then get back to the work again.
Every modern elliptical machine comes with some pre-loaded exercises. There is a program which is called Hill Climber. This program is found on treadmills as well. And it is highly effective for burning fat.
Choose the hill program that increases the resistance and incline gradually. And also offers a rest period. However, if you want you can adjust the program according to you but the default program is good enough.
Do a quick warm-up exercise for two to three minutes and then enable the hill mode. At the very beginning, you would want to divide the hills into half. And for the first half, you would want to put your hands in the middle of the handles. And the reason is, doing that will target all your lower back muscles.
And in the second half, hold the handles at the top and put all your effort into push and pull. Keep doing this hill-climbing exercise for 40 minutes, 2 minutes break between every 10 minutes.
How Elliptical Machine Measures Speed?
Knowing how elliptical measures speed is also very important. The machine measures the average speed depending on more than thousands of readings which were taken throughout your exercise.
Some latest elliptical machines can measure the speed after every couple of seconds. Your average speed will be available in real-time and it will be denoted in MPH.
What is moderate speed on an elliptical for you depends on your own capability. If you got great stamina and endurance level, then go for the higher speed level with a good resistance level. And if you are new and are not used to intensive exercise, then at the beginning go with the slow speed. That will be best for you.