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Elliptical, Moderate
How to Do
The elliptical moderate should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the elliptical moderate.
Beginning
1. Take a seat in front of the monitor on the machine.
2. To turn it on, start pedaling.
3. Begin cycling at a steady rate.
4. Make sure your knees aren't locked.
Movement
1. Increase the amount of resistance.
2. Change the orientation of your pedals.
3. Use the swing arms to your advantage.
4. As you progress, increase the incline and resistance.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
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"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
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