Elliptical Exercise and Weight Loss

May 22, 2014 - Comment

[monetize id=”1″] Questions and Answers Exercise bike weight loss? Hey, I'm about to buy an exercise bike as I want to lose weight, will it help? If so will it just help my legs or will it help everywhere? Posted by Joe Norris [display_name id=”1″] Exercise bikes will be a workout, but not as good

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Questions and Answers

Exercise bike weight loss?

Hey, I'm about to buy an exercise bike as I want to lose weight, will it help? If so will it just help my legs or will it help everywhere?

Posted by Joe Norris
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Exercise bikes will be a workout, but not as good as running on a treadmill or elliptical.
Since it is cardio, it will help everywhere, and you might get a little muscle on your legs.

Weight loss workouts?

I joined a gym and I have no idea what to do to loose weight fast. I am dedicating every otherother day to this, I plan on eating healthier but not dieting. What is a good workout plan to get a beginner like me in shape?

Posted by Alionnah
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Gym Routine for Toning Up & Weight Loss

Working out at the gym can improve your fitness level, develop muscle
tone and help you lose weight if follow a plan. Outline your course of
action to include the five components of a balanced fitness routine
and your time will be well spent.

The Five Components
The five components to a balanced routine include cardiovascular
endurance, strength training, flexibility, core-strengthening and
balance. You do not need to incorporate all five elements into your
training every time you workout, but you will want to make sure they
have been included during the course of several days. You should
include cardiovascular workouts three to five times per week and
strength training twice a week, that is a good schedule to start with.

Monday, Wednesday, Friday: Cardio
On these three days, you will want to use a cardio machine at your
gym. A good choice for beginner through advanced-level fitness is the
elliptical machine. Other options are the stationary bikes,
stair-steppers and treadmills. Your cardiovascular workout will last
for 20 minutes. Start out going at about 50 percent of the maximum
exertion you are capable of — or level five out of 10. Stay at this
moderate level for two minutes, then increase either your speed,
resistance or incline to make your exertion more difficult, or level
six for one minute. Continue increasing your level of difficulty for
one minute intervals until you reach 90 percent of your maximum, then
return back to level six for one minute. When you are on your last
interval cycle, or when you hit 19 minutes, give 100 percent effort
for one minute. Then take it down to a level four for your last
minute. You will want to stay at this lower exertion level long enough
to return to as close to your normal breathing as possible before
ending your cardio workout.

Monday, Wednesday, Friday: Resistance
You want to make sure to include all of you major muscle groups over
the course of the week if you do not include them all daily. The major
groups are back, chest, legs, abdominal, biceps, triceps and
shoulders. Remember to work opposing muscle groups such as chest and
back. If there is a chance you might miss a day, try to include all
the major groups each time you workout. Also, alternate between using
free-weights and machines for even greater variety and faster results.
Do three sets of weight-bearing exercises per muscle group. The first
set should be heavy, but comfortable. For you that might be a bicep
curl that weighs 10 lbs.; do 12 repetitions. The second set should be
heavier than the first so try 12 lbs.; do 10 repetitions. The third
set should be your heaviest and it should be difficult to finish; do
eight reps.

Tuesday and Thursday
Some trainers will tell you that interval training burns the most
calories and others will tell you hard and fast cardio is the best
training to lose weight. Do both and you wont have to worry. Pick your
machine; you will want to work out at an exertion level around
75-percent of your maximum ability for a solid 40 to 45 minutes with a
five minute cool down at about a level five out of 10. These are good
days to do abdominal exercises if you did not have time on your
interval days. Use a stability ball to do 25 crunches, four times, for
instance. Spend at least 10 minutes after your workout stretching.

Saturday and Sunday
Take Saturday to enjoy an activity with your family or to have fun.
Make it something where you will get your heart-rate up, but you might
not consider it a workout. Consider roller-skating, dog-walking or
bicycling. And on Sunday, let your body rest. Your body needs a day to
recuperate so that you can continue your fast-track towards meeting
your fitness goals.

Weight loss exercises?

Im looking to lose some weight, and not sure what I should do. I want to do some cardio. Either running or elliptical. I can go longer on elliptical, so does that mean its better for me? What exercises should I do or love handles, upper thighs, and lower stomach?

Posted by Justme
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Jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
An excellent exercise you can do it at home in front of your TV:
Attach a couple of ankle weights to your ankles.
Lay down on the floor or any other hard
surface. Use an exercise rug so as not to bruise your spine off the
floor. Put your hands behind your head, or spread them wide. Lift
your legs perpendicular to the floor, stop for a second. Lower the
legs down. Repeat ten times, stop. Turn on your stomach, raise on
your hands, with the lower part of the body on the floor, as if
trying to look at the ceiling. Turn back, do another set. Do three
sets with ten repetitions every day. In a week, you should see the
results. Once you are used to the exercise, and your muscles won't
get stronger anymore, add weight to your ankle weights. Remember:
repeating the same easy exercise many times won't help. Do it only
with the weights. Simple leg raises do not work. Use weights,
they do wonders. Stretch your spine between repetitions. Be careful
not to go for too heavy weight at once. Do not increase the weights
continuously, stop when your abs are defined – too heavy weights
will lead to injuries.

Side Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot to the side, torso
upright and abs in. Slowly slide left foot back to starting position,
repeating 8-12 times. Switch legs and repeat for 2-3 sets.

Lunge Slide
Stand with feet hip-width apart, left foot resting on a paper plate.
Bend the right leg while sliding the left foot back into a lunge
position, keeping the right knee behind the toe, torso upright and abs
in. Slowly slide left foot back to starting position and repeat 8-12
times. Switch legs and repeat on each leg for 2-3 sets.

Front One-Legged Squat
Stand on a step or small platform. Lift left leg out in front of step
and bend the right leg, bringing the toe of the left foot to the
floor. Touch the floor lightly and keep the knee of the bent leg in
line with toes. Straighten the right leg and repeat 8-12 times. Switch
legs and repeat for 2-3 sets.

Chair Squat
Stand in front of a chair with feet hip-width apart, abs in and torso
straight. Slowly bend your knees and lower and until you're almost
touching your butt to the chair. Hold for 2-3 seconds, knees behind
the toes, and straighten. Repeat for 12-16 reps, 2-3 sets.

Heel Drops with Leg Extension
Stand on step or platform with left leg on the step, right leg
hanging off the side. Bend the left leg and lower the right foot
towards the floor (a few inches). Straighten the left leg and bring
the right leg out to the side, foot flexed, in a leg extension. Repeat
8-12 times, switch legs for 2-3 sets.

Hip Extension
On a flat or inclined step or platform, lie facedown with hips on the
edge of the step, legs straight out behind you with toes resting
lightly on the floor. Squeeze the glutes and hamstrings and straighten
the legs until they are level with the hips. Hold for 2-3 seconds, and
lower letting toes lightly touch the floor. Repeat for 2-3 sets of
8-12 repetitions.

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