[Windchime]

I bought an elliptical machine a few months ago and I really like it. I was kind of half-hearted about it for the first month or so, but in the last couple of weeks I've made a committment to really push myself. I'm increasing by a minute every day; now I'm up to 38 minutes on incline 3, resistance 4. I'm guessing that means something different on every machine.

What is the best way to get the most out of my workout? My thought was to keep increasing till I can do 45 minutes, and then start cranking up the resistance and/or incline. I'm on resistance 4 now because any less and I pedal a million miles an hour and quickly wear out. I am getting a good workout because I'm really sweaty when I get done but I've noticed now that it's getting harder to get my heart rate above 130. Does that mean it's time NOW to start cranking up the resistance or incline (or both)?

[Leeesa]

I do about 30 minutes, 1 minute warmup, then add a level every minute until I get to the top level (which is 16 on mine), then take it down several levels for a minute and rest, then I switch the pace to go backwards and do the whole thing over again. It's interval training of sorts, the point is to push yourself to at each level, take a rest and repeat the cycle. My heartrate is somewhere around 150-160 and I burn about 400 calories. Plus, it actually really helped with my running too. I used to be the long-haul person, but, I find the interval training at higher intensity doing way more than increasing time ever did. Either way, good for you for making a committment!

[Windchime]

Thanks for the feedback, Leeesa! I realized when I was working hard and getting sweaty, but couldn't get my heart rate up any higher that it was probably time to make a change. I'll give your plan a try. I have done the backwards thing once or twice and I have to say it KILLED my legs...but that's a good thing, right!?

I also have a "fat burner" program on my elliptical that I haven't tried yet. Hmmmm.....maybe it's time to give it a go!

[my3monthchallenge]

A while back, I learned from my trainer that if you do Elliptical pedalling backwards, you can work different muscles, especially your back thighs/butt. And then I also read that interval training gives you more for your time, so this is what I usually end up doing on the Elliptical.

<Pedalling backwards>
Duration: 20~25 minutes (including warmup and cool down)
Pace: Intervals - FULL speed for 15 seconds at every minute 1:00, 2:00, 3:00, and so forth, then go 45 seconds for moderate speed, and then back up to full speed again at the next full minute, and REPEAT.

Interval training really gets your heart pumping, and I break into a sweat much faster than I would going at moderate speed. You can consider trying this out, or if you have one of those preprogrammed "interval" programs

[Windchime]

I do have an interval program, and I tried it yesterday after reading Leeesa's suggestion. Wow. I did it for 30 minutes and set my max incline and resistance to 11 (out of 20 for each). Many, I was a sweaty, shaking fool by the time I got off that thing! I didn't do any backwards pedaling but I shall add that soon; I did it one time early on and was amazed at how quickly my legs began to burn. I could only make it one minute on backwards!

I think my intervals need to be closer together, though. I think this program made them spaced a little too far apart. I might need to make a custom program.