Elliptical muscle building is using the elliptical trainer to work the upper and lower body. The elliptical trainer works out the back, shoulders, pectorals, glutes, obliques, quads, biceps, and triceps. However, you need to put in the effort and push yourself to your limit to see any positive results.
Using the elliptical will improve your
cardiovascular system, and it is low-impact! It is recommended for anyone who doesn't want to put too much pressure on their joints. People who have injured their joints are overweight, or pregnant women are examples. It's preferable to cardio exercises like running or cycling. Because your foot is attached to the elliptical trainer, it is a great alternative to running because it is easier on your joints. The elliptical machine engages your muscles and provides a full-body workout.
Benefits Of The Elliptical Muscle Building
Below are the benefits of elliptical
muscle building:
Boosts your stamina and cardio capacity
When you do cardio exercises, your heart and lungs work harder to give your muscles more blood and oxygen. The elliptical trainer is a good way to strengthen your heart, lungs, and muscles while doing cardio. This helps to improve your stamina and endurance. You can do high-intensity interval training and steady-state cardio workouts on an elliptical machine.
It Burns a lot of calories
Suppose you're looking for the best way to burn out calories in a short time; use the elliptical. You can have as many calories depending on how much you weigh. You can burn 270-400 calories within 30 minutes on the elliptical. When you burn more calories than you consume, you lose weight.
It puts less stress on your joints
The elliptical was an active cardio machine for runners back in the 1990s. They were glad to discover they could train their cardiovascular system without putting much pressure on the joint, even with a joint injury.
You may feel severe pain in your ankle, hips, and other joints while running or doing high-intensity cardio exercises. But with the elliptical, you'll feel less pain and pressure on your joints because your feet don't leave the pedals.
Upper and lower body workout
You can get a full-body workout mainly when you use an elliptical machine with handles. To maximize its upper body benefits, spread your weight and resistance evenly. It will help if you move your arms as fast as your leg. If you do it correctly, the elliptical works on your glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles.
Burns body fat
Using an elliptical machine can burn more calories than other cardio machines like the stationary bike. An elliptical trainer can also help you lose body fat in a short time, mainly if you focus on interval work. Focus on how hard you work out and how long you work out for to burn more fat. High-intensity intervals help you burn more fat in a short time.
Targets specific leg muscles
You can adjust the resistance and incline of the foot pedals on the elliptical. Doing this allows you to work on different lower body muscles, like your quads, glutes, hamstrings, and calves. By adjusting the foot pedals, you'll feel more effect on your quads. Also, you change the direction of your foot movement since the machine can move in reverse. This movement helps to work on your hamstrings and glutes.
Improves your balance
Doing weight-bearing exercises helps to strengthen your bones and improve your balance. If you stand upright and release the elliptical handles, you can focus on your core muscles and improve your balance. Just make sure to set your inclines and resistance to manageable levels so you can easily use the elliptical without handles.
Maintains fitness after injury
If you've sustained an injury and can't perform regular cardio exercises, you can work out on the elliptical to build and maintain your fitness. Since working out on the elliptical is a low-impact exercise, you won't experience stress on your joints, unlike when you run, jog or jump. Working out on the elliptical after sustaining an injury can help to strengthen your muscle joints and take the stress off the injured area.
It provides a variety of options
Elliptical machines usually provide a wide range of already programmed exercise routines that is similar to hill climbing, interval training, and other options that you can choose from.
Straightforward to use
One significant benefit of the elliptical is that you don't require any technical knowledge to use it. You can learn how to use the machine on your own, or you could easily employ the services of a personal trainer, mainly if you haven't used one before. A trainer can put you through the process of using it correctly and even advise you on the type of workout that suits your fitness goals. When you start using the elliptical, it's best to start with just the foot pedals and use the handles when you're accustomed to the movement of the machine.
How to Build Muscle on an Elliptical?
Here are some elliptical muscle-building suggestions to help you reach your fitness goals:
Choose the Right Machine
Some elliptical machines separate the arm and leg movements more than others. To ensure that you get a focused workout, choose an elliptical machine with handles that can allow arm rotations. By pulling and pushing the arm pole instead of leaving all the movement to your foot, you will be able to focus on your triceps, biceps, back, shoulder, and pectoral muscles. If your machine lacks handles, you can focus on your arms and chest by doing chest presses with a medicine ball or curls with a pair of dumbbells while on the elliptical.
Use Interval Training
Interval training that involves changing the direction of your pedal will help you develop various muscle groups. When you pedal forward, you work on your hamstrings and glutes; when you pedal backward, you work on your front thighs as quads.
Utilize the Programs
Some elliptical trainers are preprogrammed with various workout options that help you focus on different fitness goals. These programs will direct you on how to rotate your routine in different ways, such as telling you to pedal forward, pedal backward, or do a complete workout with your arms and legs. These programs will also alternate your intensity and resistance levels.
Set Your Hands Free
When you use the elliptical machine, you can achieve more than just training your arm and leg muscles. You still train your core muscles if you work out without holding the handles and place your hands on your hips. This helps your abdominal muscles and other core muscles to cooperate in helping you maintain your balance.
Alter Your Position
Changing your body position on the machine helps to build muscles by focusing on other muscle groups. Pedaling backward will help you focus on your quads and glutes. An elliptical machine effectively burns calories and helps train the cardiovascular system. When used correctly, it can help build muscles evenly in all body parts.
Do you need Protein to Build an Elliptical Muscle?
Naturally, your muscles are made of protein, and for your muscles to grow, you need adequate protein. However, taking a lot of protein isn't enough for muscle gain. It would help if you backed it up with regular exercise and eating a balanced diet. It would help if you introduced other exercises as well.
The Most Common Mistakes and How to Fix Them
When operating an elliptical machine, individuals often make blunders. These errors may result in you not achieving your intended outcome or, in the worst-case scenario, injuring yourself. Some examples of these errors are as follows:
You Never Turn Up the Resistance
The elliptical is indeed joint-friendly, but without the resistance, you're not pushing yourself to your limit. The best way to burn calories or fat is to increase your heart rate, but without turning on the resistance level, you're not exerting your muscles enough to experience your desired result.
You Slouch
Another common mistake is people slouch on the machine and make it seem like they're resting on the handles. You'll benefit from your workout when you stand upright, which helps you engage your muscles better, like your glutes and core. Also, poor posture on the elliptical can cause discomfort or even injuries.
You Push Too Hard With Your Toes
The position of your feet on the elliptical machine affects your entire workout. If your toes go numb during workouts, you're pushing too hard with your toes. Instead of putting too much pressure on your toes, shift back on your heels to reduce the stress.
You Work the Same Muscles Over and Over
To benefit more from your workout, you must alternate your routine. For instance, you can pedal backward on the elliptical to build other muscle groups.
You Only Use the Elliptical
Many believe the elliptical will give them everything they need for their fitness goals. However, this is not always the case since various types of strength training and aerobic activity are required to create muscles and strengthen your bones.
