Beginner Elliptical Workout For Obese
An elliptical workout is one of the most common exercises for obese people. It helps burn calories and lose weight. You should know how to use this machine appropriately if you want to get the best result.
You can find a lot of information on an elliptical workout on the Internet or in magazines. But you probably won’t get everything you need to know in one place. So, your idea will remain unclear about how to choose the best elliptical or how to plan your workout.
That is why I prepared this article to help you. I will try to answer all the questions about elliptical workout for obese people.
What is an elliptical?
An elliptical is a piece of fitness equipment that offers you a low-impact cardiovascular workout. It has a long and short track, two handlebars, and pedals with straps. The elliptical machine simulates the movement of running or walking without leaving your room– you can burn up to 700 calories per hour!
What is the difference between an elliptical trainer and a treadmill?
This type of equipment has a few differences compared to a treadmill. With both of them, you can train your heart and burn calories. But the elliptical trainer is more comfortable because it allows you to change the track length of motion. That means you can simulate the movement of running or walking.
Why should obese do an elliptical workout?
People who need to lose weight and have a lot of fat on their bodies should use an elliptical. The reason is it allows you to exercise with less pressure on your joints. It also helps to prevent cardiovascular diseases, strengthens your lower limbs, improves coordination and balance.
How to choose the best elliptical for the obese?
Before choosing an elliptical workout machine for you, it’s urgent to figure out how much weight can hold the device. You can find this information in a catalog or on the Internet. There are a couple of ellipticals with the maximum weight capacity – 200 lbs to 400 lbs.
Try to choose an elliptical machine with a screen. If you buy an elliptical trainer with a screen, you can see your heart rate and other data which will help you track your progress.
Besides this, having a fountain of water near the machine is very important because, during the workout, you lose a lot of liquids from your body. Therefore, if you don’t have a bottle to drink, you will feel very thirsty. And this is not good for your health.
If you buy an elliptical without a screen, you need to attach your mobile phone or another device with GPS. It will be more convenient for you to follow the route of your running on the map. Another advantage of such equipment is that it doesn’t consume too much electricity.
Elliptical workout Plan For Obese People
Now you know how to choose the best elliptical for you, but it’s time to cover all the main stages of using this equipment.
The first stage – warming yourself up
Warming up is very important because, during the first minutes, your muscles are cold. When you start to do a workout directly, you can get injured. Try to walk on the machine for 1-2 minutes and then set the desired intensity level during your first workout.
Second stage – training
Now it’s time to start your elliptical workout! But how to use this equipment properly? There are three main types of elliptical workouts: burning calories, losing weight, and increasing speed. If you want to lose a few pounds in one week, burn 600-700 calories per workout. To build muscle mass and strengthen your lower body muscles, set the intensity level to 50% of the maximum. You should work out for 45 minutes to increase your aerobic fitness (cardiovascular system) and your speed, you need to work at 80-90% of the intensity level. That’s why before you choose which elliptical workout is better for you, you need to figure out your goals.
The third stage – cooling down
It’s important because it reduces the risk of delayed muscle soreness. Once you finished your workout, try to walk on the machine for 2 minutes, and don’t forget to take a shower.
You can use an elliptical trainer at home if you have enough space for this device. In recent times, there are fewer high-quality space-saving ellipticals on the market. If you are short of time or just want to train yourself without leaving your house, buy an elliptical trainer. It is an excellent choice for cardio exercises.
If you are obese, you should buy an elliptical workout machine with a screen because it will help you track your progress and stay motivated. Don’t forget about warming up before each workout!
You can use an elliptical trainer not only at home but also in the gym. Some of them have special programs that will help you to improve your health.