Wednesday, December 10, 2008
20081210we0938, elliptical workout complete
A correction to the previous journal entry: a variable workout from 12
to 18 will end on 12 for a 12 or 18 minute workout. A variable workout
from 5 to 18 and back to 5 will end on 5.
20081210we0905, elliptical workout
crossramp/incline and resistance are manually increased (or decreased)
two steps in each segment - from 12/12 up to 18/18 and then back down
to 12/12 again.
The settings begin with crossramp/incline of 12 and resistance of 12.
With a 36 minute workout, each segment is about 80 seconds. The first
segment is set at 12 throughout the segment since the setting of 11/11
isn't used.
So, the workout settings are:
Segment 1, 12/12 for 80 seconds
Segment 2, 13/13 and then 14/14
Segment 3, 15/15 and then 16/16
Segment 4, 17/17 for 20 seconds, then 18/18 for 40 seconds, then 17/17
for 20 seconds
Segment 5, 16/16 and then 15/15
Segment 6, 14/14 then 13/13
Segment 7, 12/12 for 80 seconds
Repeat for 36 minutes. On the Precor EFX546 elliptical system, this
workout will begin and end with a setting of 12/12.
Workout Benefits & Details:
• increased incline and resistance setting encourages slower more
intense exercise for muscle development
• decreased incline and resistance setting encourages faster exercise
for improved endurance
• gradually adjusting these settings up and down throughout the
workout works slightly different muscles and provides multiple
benefits as described above
• moving arms and twisting core/torso offers a complete body workout
• two liters water intake are typical for this workout
• 500 calories burned are typical for this workout (may vary by
individual)
• elliptical training offers zero impact fitness exercise
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