Being a cardiovascular workout rather than toning, the elliptical trainer can work different muscles groups depending on the position of the user. The elliptical resistance can be adjusted to increase the intensity that the muscles perform and the body position can target different parts of the legs.
Follow the guidelines below to target certain parts of the leg.
Elliptical Leg Work Guidelines To Target Muscles
- DECREASING THE SIZE OF YOUR LEGS – doing normal resistance workout on the elliptical for 30-60 minutes at least four times a week, in conjunction with following a well balanced eating plan, should decrease the size of the legs…and the size of the rest of your body if you follow the program for longer than six weeks. Not everybody will lose inches at the same rate or at the same places, but following a cardiovascular program on the elliptical will increase fitness and provide a base for weight loss.
- INCREASING THE SIZE OF YOUR LEGS – although following an elliptical program for more than six weeks will tone your muscles, it will not lead to massive muscle growth, unless you are binding heavy weights to your legs while you are on the elliptical. Although the legs may look bigger, they are merely more toned. The circumference of a muscle should only increase with a heavy weight program.
- TARGET THE CALF MUSCLES – by standing on your toes while using the elliptical, you are activating the calf muscles. Do not stay on the toes for the entire workout as it may lead to a calf cramp or seizing of the muscle. By remaining elevated, there is also the danger of a muscle imbalance developing.
- TARGET THE HAMSTRINGS AND GLUT MUSCLES – to target the back of the body, it is necessary to lean back and shift the weight onto the heels or tighten the bum to activate the glut muscles. Leaning back will also activate these muscles, but do not hold the position too long or lean too far back and pull with the arms too much.
- TARGET THE QUADRICEPS – by keeping the legs more bent in a semi squat position, you will activate the quadriceps and ensure that the work harder than the rest of the leg muscles. Do not hold the position for more than two minutes as these muscles will be overworked and could cause muscle imbalance.
On some models the machine can be adjusted along with the body position. The incline of sloping roller ramps under the pedal-links can be adjusted for varying pedal motion paths. These adjustments change the work done by various leg muscles. Some models can vary both the incline, resistance and stride length. Other cross trainers can be driven in a reverse as well as in a forward direction and this changes the body weight distribution which will change the muscle focus. These elliptical leg work guidelines should not be taken too seriously, but it is important to be aware of the targeted muscles and vary the cardiovascular program to prevent boredom. Essentially, the elliptical provides a cardiovascular workout and while an elliptical cardiovascular session may improve muscle tone as a secondary benefit, a resistance training program should be used for muscle toning or building.
Tags: advice, elliptical trainer, Ellipticals, fitness, leg work, workout
