Workout Wednesday: The Cardio Machine You May Be Overlooking…
So yesterday this little mommy got out of the house.all.by.herself. As an exclusively breastfeeding momma that just hasn’t happened. So last night after I nursed the wee one and she settled down into her daddy’s arms I changed clothes, came back into the living room, looked my hubby in eyes and pleaded.
“So…I kinda want to go the gym and hop on an elliptical.”
I got to Workout Anytime Brevard (wickedly affordable by the way. Zero excuses!) It felt like one part freedom and elation and one part guilt and worry.
I’m the boob factory for the little girl.
But. She was fed. And I knew I couldn’t work out for an hour at this point anyway. So, I wouldn’t be gone long.
Let me tell you what a good sweat will do for a woman!!! Especially for one who loves running and working out. OH how much I’ve missed it. I really REALLY just want to run but it’s crucial to make sure all things ‘down there’ feel solid, intact and strong. This means TONS of stability, core, and hip/glute exercises.What my routine has kinda looked like:
Week one postpartum: pelvic tilts, walking 1-2 miles, bridges, and kegels.
Week two: the same above, yoga, plus Pilates crunches, some push-ups, power walking daily 2 miles.
Week three (current week): all the above, elliptical (hills) 30 minutes, light strength training with 8 lb. dumbbells.
Next week I plan on increasing elliptical and walking time. Increasing weight training.
So back to the title of this post. Speaking of elliptical…
I’ve heard a few people say it’s a waste of time but if you know how to use the machine you can get a killer sweat and thighs that burn so good. Bonus: it’s low impact. Also, if you use the handles and keep good posture your obliques will get a nice workout too. Seriously. It’s a miracle worker for the core. Don’t believe me? I’ve been doing this for years. I know a thing or two. And if you don’t believe me maybe you’ll believe this article from Livestrong.
Maintaining correct posture is the key. Draw that belly button in, keep shoulders relaxed and breathe from the diaphragm standing tall.
Here’s what my workout can look like:
Click box below to print the image (will not appear until clicked) to take along to the gym for a quick reference! They are super simple routines, easy to follow!
Rolling Hills ( you can also just hit the ‘hill’ button on the machine for a standard workout ) around 30 minutes. Or repeat as many times as you’d like for a longer workout. Or reduce all time by 1 minute for a shorter workout. When doing this you must put in the effort! None of that scrolling Facebook slog stuff. K? K. 🙂
Also note, you can reduce or increase the levels to meet your current fitness level. Most machines go up to a level 20. Check with your gym or home machine.
Warm up 2-3 minutes easy level 5
4 minutes level 10
2 minutes level 12-14
1-minute level 14-16
Repeat x 3
Cool down 2-3 minutes level 5
Or you can do the ‘sprint’:
30-40 minutes or reduce the minutes by 1 for a speedier 20-minute workout. Still super effective!!
Warm-up easy 2-3 minutes
3 minutes level 8
2 minutes level 12
30-60 seconds hard effort level 16-20 (depending on your fitness level of course)
2 minutes level 12
Repeat x 3
Cool-down 1-2 minutes easy
Workout Anytime’s machines also have a ‘Sprint 8’ button that gives you an 8 minute HIIT workout! So, if you’re looking for less of a cross training workout and more of a HIIT then that’s the best option.
Ellipticals can be used for endurance cross-training and/or HIIT fat burning. Depends on your needs. Moral of the story: excellent machine if you know how to use it!
Do you use the elliptical? Or what form of cardio/cross training do you prefer?
Let me know if you try any of the hill workouts!
31 Jan 2018 / runpinkjess / 1
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