How to do elliptical workouts safely during the pregnancy and postpartum
When you’re starting the fitness journey as a beginner, you’re unsure which machines are beneficial to you as a mom-to-be and which could be harmful. Here is a quick rundown of some of the most popular techniques to give you an effective cardiovascular workout during your pregnancy.
Stretch Before Exercise
Perform a light hamstring stretch before the exercise. Sit on the floor with your extended legs in front of you. Slowly lean forward reaching for your feet. Hold for five sets of 20 seconds each. Remember to perform a light stretching following your workout.
High-Low Interval Workout
Warm up without resistance at a comfortable pace for five minutes. Determine your baseline by increasing resistance slightly higher than warm-up level for five minutes. Again, increase the resistance a bit higher than baseline; walk for three minutes. Next, decrease back to baseline for five minutes. Keep your stride smooth and comfortable. And then increase the resistance above baseline for two minutes. Finally, cool down at zero resistance for five minutes.
Go the Distance Workout
Warm up without resistance at a comfortable pace for five minutes. Next, determine a comfortable pace and resistance level that you can maintain for 20 minutes. Adjust intensity as needed throughout your workout. To cool down, decrease resistance to zero for five minutes.
Exercise Precautions
During exercise, consult your doctor if you experience bleeding, fatigue, any pain, contractions, dizziness, breathlessness or fluid leakage. Stay hydrated and do not overexert yourself -- listen to your body and baby during all elliptical workouts.
Elliptical Machine is the most effective workout during pregnancy
Pregnancy produces significant pressure on a woman’s body. Studies have shown that exercise during pregnancy has many advantages; elliptical workouts allow a low-impact option to burning calories and toning muscles. Complete these elliptical workouts three times per week with a rest day in between each workout. Perform the workout slowly until you raise your heart rate slightly, no more than 140 beats per minute.
The elliptical workout trainer is a great low-impact machine for pregnant women. It is so low-impact that it’s suitable to use throughout your whole pregnancy. Maintaining a strong upright posture is important, so remember to keep your shoulders back, head held high, and your spine straight. There is likely to be a resistance setting that you can raise if you want to make the workout more challenging. Find a level that isn’t too leisurely but at the same time doesn’t cause you to strain your muscles too hard.
How to Work Out Harder on the Cross Trainer
Elliptical cross trainers provide a non-impact workout that mimics the foot pattern of running. Achieving a harder elliptical workout requires using a few techniques that include speed and resistance intervals, hill climbs and cardiovascular endurance. Consistent and progressive high-intensity cross-training can improve weight reduction, cardiovascular fitness, and overall muscular toning. Understanding how cross trainers affect your body will help you achieve that tough workout you desire.
Use resistance intervals for increased intensity. Perform resistance intervals by using a higher resistance level for 60 seconds and then immediately decrease resistance to an easier level for two minutes. Repeat this cycle for your desired amount of time. This type of cross training interval prevents boredom and increases your calorie expenditure.
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