How can I maximize an eliptical trainer workout in 2 20 min a day sessions?
369644
It depends on what you want.  You can increase the tension on it to build muscle and endurance and you can increase the slope as well.  If you want to build endurance and lose weight, increase your speed (do more 'steps' per hour)\n\nI wouldn't recommend carrying weights as you could lose your balance and hurt yourself.\n\nAlso, look for a machine that has the arm trainer built in so that you can work two parts of your body at the same time.
239462
I've seen this workout before (see link below), and have thought about trying it out. I'm in the middle of a different routine I like, so maybe later. One area I find lacking with it is legs. I would add some strength training for the legs. You could add some bodyweight squats to the routine. Maybe start with 4x20 and increase it from there.\n\nAlso, to really maximize your results, make sure you are eating properly. Eat healthy and get a good balance of protein/carbs/fat (40/40/20). Avoid the junk food and fast food as much as possible.
1028737
Sunday, Tuesday, and Thursday:  Run 4 miles, 100 jumping jacks, 30 lunges, 50 squats, short kickboxing workout 20 min, Pilate's abs 10 min\nMonday, Wednesday, Friday:  Walk 4 miles; 3 set x 15 reps of bicep curls, tricep lifts, military press, butterflies, tricep dips, and push-ups, and 100 inclined sit-ups\nSaturday: Rest
439115
start out at 200 do all the reps you can do.  every week move up.  sooner or later 225 will be going 20-30 times
463844
I have never heard of 25 hour fitness, but I am a member of 24 Hour Fitness...and I love it.  The package I purchased came with 6 sessions with a trainer and mine was absolutely fabulous.
487173
Depends on your goal and the current state of your body.\n\nIf your bodyfat percentage is less than 15% then you should concentrate on adding muscle. This means doing moderate cardio (not more than 3 times a week) and more weight training. Eat enough protein (at least 1g per lb of bodyweight). \n\nIf fat% is more towards the 20's then High Intensity Intervel Cardio for 20-25 min a a day is the answer. This should be done at least 5 days a week. Weight traininig is important too. Try not to do them in the same session as this is too taxing on the body.
1185214
Because your body adapts to any exercise and thus makes it less effective in typically four weeks, there is no best way.  However, I would recommend a program of two cardio endurance workouts and one or two hard muscle building workouts.  The cardio work out would be one that you go at intervals of two minutes:  Go at a rate that is diffucult but you can do for 2 minutes, then go at a moderate pace for two minutes. Two minutes is the level that aerobic (burning actual fat) begins and anerobic (carbohydrate, oxygen are main energy sources) end.  Do this for 20-30 minutes as your health and endurace allows, then cool down for five minutes.\nThe muscle building work outs would be like a cross training thing where you work your glutes then quads then pectorals then back muscles in a cycle. Twenty to thrity minutes is sufficent, any more and you stop putting in the intensity required to get a good muscle stimulation.\nI recommend a muscle building regimine because although strength training doesn't really burn as many calories in the work out itself, it does raise your metabolism much more than cardio for the next 24 hours.  Studies show increases from 25% to 62% depending on how long and hard the training is. Plus, each pound of muscle you put on burns more fat than no muscle at all and will give your more attractive lines in your body shape.
371415
use extra speed and use more energy at the start
838717
No.. they say that 20 minutes a day is good enough but thats BUNK.. if you really want to lose weight by exercise, 20 minutes of mild cardio is just enough to get your bod warmed up enough to start losing calories.  Of course your results may differ because its all about metabolism.  if you are just starting out I would start out with the 20 min, then 30, and eventually work your way up to 60 minutes.  When you can do that however you may decide and I would recommend someth more vigorous.. like a stair master.. \n\nI could burn as many calories on a stair master in 20 minutes as i could in an hour of treadmill!\n\nGood luck and stick with it... its worth it really!!\n\nAs far as how long?  That really depends on how hard you try, and how well you stick to it... but if your agressive about it.. 4 to 6 weeks will start showing you some results in the mirror... also please remember this... go by the mirror and not by the scales, especially if you weight train as well.. which I would also recommend.. cardio alone just never seems to be enough.
1081319
I would suggest that you mix some track workouts into your training routine.  Start with 10x100 repeats on 30 seconds rest and work your way up to 200's, then 400's, then 800's.  This type of extended sprint work will result in much faster times as your body learns how to process the lactic acid buildup, increasing your VO2Max, or the body's ability to carry oxygen to the muscles.  Be sure to maintain your weekly long runs to continue to build your aerobic base.\n\nGood Luck!
489178
You can always modify or shorten it if it is to strenuous.                                \n\nSpeed\n\nGeneral Warm-up\n\nFull Body Stretch \n\n\nWeek 1:\n\nMonday and Friday (sprint speed)\n\n3X30m (45 second rest between reps)\n\n3X60m (45 second rest between reps)\n\n3X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid one more time\n\n\nWeek 2\n\nMonday and Friday\n\n5X30m (45 second rest between reps)\n\n5X60m (45 second rest between reps)\n\n5X90m (45 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-150m-100m-50m\n\nRepeat the pyramid two more times\n\n\nWeek 3\n\nMonday and Friday\n\n6X30m (30 second rest between reps)\n\n6X60m (30 second rest between reps)\n\n6X90m (30 second rest between reps)\n\n\nWednesday (speed-endurance)\n\nUse a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)\n\n50m-100m-150m-200m-250m-200m-150m-100m-50m\n\nRepeat the pyramid two more times
636640
If you have the time to spilt your workout up thats great.\nYou will have more energy for the second workout and be able to train with more intensity.  Your metabolic rate over the day will be increased as well as you are stimulting it twice not once - your netabolic rate continues to be high  post exercise.  Studies suggest that shorter bursts of exercise around 20-30 min repeated several tiems per day can be more effective than the same workout done all in one - provided you train hard in each burst.
1126892
First of all great job and god bless you for taking charge of your life to a better you!!! Now my doctor told me that it is recommended by the American Heart Association that we need at lease 30 minutes of exercise 5 days a week. So here is what i do i either jog or use  the elliptical machine for 45-60 minutes 3 days a week. Then, 2 days out of the week i get on the elliptical for 30 minutes and then i do strength training for 30 minutes. You see that is just part of my life style. One other part is asking for gods help to get me through this because without him i wouldn't be able to do this. So what ever ever higher power you believe in ask for its help and you will get it. Also as part of my healthier eating style i follow the South Beach book its great! You can order it on-line or buy it at a book store for less than 20$. Well I hope this helped you if you want more support or advice don't be afraid to email my email is jgomez3582@yahoo.com. Take care Lisa! Oh by the way my name is James
449637
elliptical trainers are my favorite machine to work out on. I started working out last year and after only two weeks of working out and only on the treadmill I wanted something more. So I opted for the elliptical. I think you can do what ever fills right to you. everyone advances at different levels. I started off doing about 30 Min's on a variation level. I was quickly doing about 180 strides per min with ease. Depending on what kind of machine you have depends on what you can do. Don't be afraid to really go at it hard. You sound like you are already in good shape, so it won't hurt you to go at it hard and fast. Good luck.
392307
These machines usually have heart rate monitors, if not you can buy them seperately.\n\nYour max heart rate is approximately 220-your age.\n\nIf you're new to exercise, you want to work out for about 20mins at a time at a speed/resistance that maintains your heart rate at about 60% of the max.\n\nAs you build up you fitness levels, increase the time per session, and over time, increase the speed & resistance until you are working at about 85 to 90% of your max heart rate. Sustained rates much higher than this are only advisable for the super fit.\n\nEDIT: "back-pedalling" occasionally is good practice, it helps you work a wider range of muscle groups.\n\nAlso, I forgot to mention that you should do some stretching exercises prior to your workout - a good one for this type of exercise is to cross your legs & touch your toes for 10 seconds (don't worry if you can't quite reach), you will feel the tension on your hamstrings. Cross your legs the other way & repeat. do this 3 times and you should be ready to go.
372329
You can try riding teh Elliptyical Trainer if you have access to a gym. Youwork-out your arms, chest, stomach, glutes, and legs. It is an awesome overall work-out. Also, My Dr. recommended the Medifast Diet. It teaches you to eat 5-6 Small meals a day, every 2-3 hours to speed up your metabolism and you lose weight quickly and healthy with very little exercise. I lost 26 lbs. so far. I can give you the number and stuff. Just e-mail me at lovejae247@yahoo.com
361538
go to a gym every day and contac an specialist