The Mind-Muscle Connection

Not everyone has access to fancy cardio equipment like Treadmills, stair-climbers, elliptical machines, stationary bikes, recumbent bikes, rowing machines, etc.  Does that mean you can’t get your cardio workout in every day? Of course not.  Cardio machines are designed after cardio exercises that originated outside of any health club.  Before machines, people used to exercise outside.  If you dont’ have access to any machines, maybe peforming some of the following exercises are right up your alley -

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The Elliptical Trainer is a stationary exercise machine that has been growing in popularity over the years in gyms and homes around the world.  The Elliptical Trainer, or Cross Trainer provides users with a minimal-impact workout similar to walking or running, but without causing excess pressure on the joints.

The Elliptical Trainer provides dual action exercise by way of foot pedals for striding and handles for arm pushing and pulling. The machines allow for adjustment of the incline of the movement,  as well as the resistance for both upper and lower body.  The Elliptical Trainer produces an intermediate range of leg motion between that of stationary bikes and treadmills.  Some machines can be operated in reverse providing another level of cardiovascular exercise and muscular involvement.

Elliptical Trainers are mostly popular over stationary bikes or treadmills because the person who is exercising is not taking his or her feet off of the pedals, and exercise can be done at a gentler rate, still getting the same results as treadmills and bikes. Many users believe that the dual action exercise of an elliptical trainer can actually more efficiently burn calories by exercising more muscle groups simultaneously, thus generating a more intense workout in less time at a lower rate of exertion. However, studies have shown that the rate in which calories are burned on an elliptical trainer is similar to that on a treadmill in regards to oxygen retention, lactic acid build-up, heart rate, and perceived rate of exertion.

Nonetheless, be it the minimal impact movement, the dual action resistance for upper and lower body, the ability to move forwards and backwards at different inclines and resistances or just the excitement of trying something new, the Elliptical Cross Trainer is a cardiovascular exercise machine that is showing up more and more in gyms and homes around the world.

In order to maximize the fat burning process during cardio while sparing muscle, the goal is to keep your heart rate at 65-75% of your maximum heart rate (MHR).  Heart Rate can be monitored by pressing gently on one side of the neck with your index and middle finger until the pulse is felt at the carotid artery.  Count each beat you feel to determine your heart rate.  You can count for 60 seconds, or choose a smaller interval and multiply the value to determine a per minute count.  Your maximum heart rate is calculated as 220-Age(years). So if you are 20, your max heart rate is 200.  So 65% of your MHR would be 130, and your optimal fat burning range would be 130-150 (65-75%).  Any higher than the max of this range will contirbute more to cardio endurance and increases in your VO2Max which is your maximum oxygen intake during physical activity. Although this is an important attribute to improve, it does not affect your fat stores as efficiently and can even lead to muscle atrophy if proper energy stores are not available. 

In the gym, you can keep your heart rate in the optimal fat burning range simply by walking on a treadmill at a low incline or performing low impact elliptical, stepping or cycling machines.  Any low exertion activities outside of the gym will also get you in this range.   To get the most out of your workout, exercises should be performed, starting off, for 30 minutes.  Later on, you can up your exercise duration to an hour to burn maximum calories.