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An elliptical trainer uses multiple motions to slim your legs.
Most people associate the elliptical bike with long, boring workouts. They spend hours on this machine, hoping to get rid of stubborn fat. Yet, they have little or no progress. Elliptical trainers do work. It's how you use them that makes a difference. Short, intense workouts will yield betters results than endless cardio sessions. If you want to slim your legs, adjust your exercise routine accordingly.
Train at High Intensity
High-intensity interval training (HIIT) is the best way to torch fat and preserve lean mass. In clinical trials, overweight adults who did HIIT for 12 months experienced a major reduction in visceral fat and body weight. Other studies indicate that this training method may induce positive effects in cardiorespiratory fitness, insulin response, glucose metabolism and fat oxidation.
Furthermore, HIIT elicits higher enjoyment compared to steady-state cardio due to its short duration and constantly changing stimulus. This technique can be applied to most exercises, including elliptical workouts. It's ideal for any cardio machine that allows you to adjust the speed and resistance.
For example, you can train on the elliptical bike at high speed and low resistance for 30 seconds. Switch to a lower speed and higher resistance for the next 30 seconds. Continue to alternate between high- and low-intensity intervals for 10 to 15 minutes. This will raise your metabolism and heart rate, leading to greater fat loss. Over time, your legs will get slimmer and more defined. Plus, you'll burn more calories at rest.
Try New Programs
Elliptical bikes have dozens of preset training programs for good reason. If you do the same workouts every day, your body will eventually adapt. Basically, it becomes more efficient at using energy, burning fewer calories than it once did. As a result, your metabolic rate goes down and you hit a plateau.
If your goal is to get slimmer legs, you need to lose excess fat. Therefore, it's important to keep your workout varied. Use the preset programs on elliptical trainers to keep your body guessing and prevent plateaus. Experiment with interval programs, cross-trainer programs, hill climb programs and other workouts.
Vary Your Foot Position
Adjust the position of your feet according to your fitness goals. Keep your heels low on the foot pads and stand straight to target your legs and glutes. If you press more with your toes, your quads will work harder.
By pressing more with your heels, you'll place greater stress on the glutes and hamstrings. Another option is to pedal backward so you can target these muscles more effectively. Remember to keep your back straight at all times. Leaning on the machine will make your workout easier and burn fewer calories.
Be Patient and Consistent
The elliptical trainer offers a full body workout and helps with fat loss. However, it won't get rid of belly fat and slim your legs overnight. It takes time and hard work to shape your body the way you want.
Work out at three times a week and stay active throughout the day. For best results, combine elliptical workouts with strength training. Keep your training sessions short and intense. Use the elliptical bike after, not before lifting weights. This way, you'll burn stored fat rather than glycogen.