Weekly Gym Exercise Routine Integrating Elliptical Trainers

14 September 2009 | Fitness Training Programs | Tags:
Personal trainers and health professionals advocate working out for at least one hour most days of the week in order to lose weight. This may seem like a huge time commitment, but by incorporating exercise into one’s daily routine it’s easy to burn calories quickly. Integrating a solid exercise plan with a healthy diet for success in the gym!
A great exercise plan changes the kinds of work you do so all parts of your body deal with the strain of getting fit, while a good food plan will help you maintain the work you do at the gym but also make sure you don’t nibble between meals (snacking can be the bane of any exercise regime).

And as always, the most important thing to remember is to STAY HYDRATED - whether this means carrying a water bottle with at the gym, or downing glasses constantly throughout your daily routine.

To get a great workout, make sure that you use equipment which will check your heart rate during your workout. If you can get into your cardio zone.

Know that the body burns a higher percentage of fat when you’re in your ‘fat burning zone,’ or lower intensities, but overall calories are burned faster at high intensities, using this formula:

Low Intensity - 60-65% MHR High Intensity - 80-85% MHR Total Calories expended per min. 4.86 6.86 Fat Calories expended per min. 2.43 2.7 Total Calories expended in 30 min. 146 206 Total Fat calories expended in 30 min. 73 82 Percentage of fat calories burned 50% 39.85%

Try this routine four or five times a week, and watch the pounds drip away as you feel your body getting healthier!

STRETCH! For at least five minutes.

1. Jump on the treadmill to warm up at a slow . Start at a low speed and incline, perhaps around three miles per hour, then gradually build that up to four miles per hour (or faster, but remember this is just to get your heart pumping!).

2. After five minutes, go to the weight machines. Work out your arm and leg muscles on the equipment your gym has available. Do 3 sets of 25 reps on each machine.

3. Go to the elliptical trainers, pick a setting you’re comfortable with, and start working out in earnest! Your heart rate should be within your ideal cardio zone by now, and you should continue this for 30-35 minutes at a minimum.

4. Go back to the weights and try some ab exercises next - 3 sets of 25 each.

5. Cool off with another five minutes on the treadmill or the elliptical trainers.

About the Author

Valery Forti is a certified Fitness Trainer through the European Council of Health and a blogger for the site Elliptical Trainers with more than 5 years of experience. She trains her blog users in having an healthy life at home. She is originally from Rome, Italy an misses the nice, warm weather there.

 

 

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One Response to “Weekly Gym Exercise Routine Integrating Elliptical Trainers”

  • 1 sandy Says:
    April 20th, 2010 saat: 8:39 am

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