Basic Elliptical Machine Routine
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Jonathan Reff: Hi again, it's me Jonathan and I am here at Somafit in Washington, DC and we are learning today about how to lose weight using through diet and exercise. I am standing next to an elliptical trainer which is where we are going to be using for our next leg of cardiovascular exercise. Now the difference between an elliptical trainer and the previous one the treadmill is that the minute I step on this machine its going to start to move. So I need to be aware of that as I begin to get on it. I then go grab one of the arms, step on slowly with one leg and then quickly step on with the second leg so that I am balanced and centered on the carriage of the machine. I am going to then access here the console. Now the console of the elliptical trainer is powered by my motion by my energy. So I am going to need to start moving for anything in order for me to access any of these functions that this machine will allow. I am going to push my arms and my feet forward with my arms on the center handles and again now I see my consoles asking me for I want to do. Now here I am going to suggest that we do quick start, which again starts itself on a more manual program. Once we press that quick start button everything that I need displayed is here in front of me I have my time that to elapse, my strides, my strides per minute is basically the pace at which I am going to be travelling here today on the elliptical trainer. So, that's something I am definitely going to be interested in it and keep my eye on and to the far right, are my calories that I have expended or I am going to expend. Now this machine is a little different in that, the biomechanics of my body, the way its moving is kind of similar or familiar with cross-country ski, it's a similar motion to that and then my legs are moving more frontal on a more frontal plane and again my body, my spine is neutral. I am taking myself through a beginning warm-up phase which will last 5 to 10 minutes, so my hands are going to stay where they are and not leaning too far forward or in any other direction and then I am just again feeling my heart rate starting to work a little harder, blood being pumped to my limbs and the rest of my body throughout. Now as I get three quarters of the weight through and move my hands and when it generally and carefully take one hand to that movable arm in front of me and then my second hand to the other movable arm. Now once I have both arms or arm handles grabbed, my arms are then again going in their cross-country motion or being propelled in front as my legs move back and forth and this again is going to ask more of my body, more of my heart, I am going to start to feel my, my breathes are getting a little harder and circulation improved throughout my body. I am nearing the end of my warm-up and I am going to then here on this machine you really more in control then stay on any other end of the treadmill. For example, in that I am going to really determined when my pace increases. So, I will just finish my warm-up then I am going to increase my pace by physically moving my feet faster. Now as I move my feet faster you notice one thing that my hands have to move faster as well. If I am holding these movable arm attachments and my arms can't catch up, I am going to be thrown up balance and could toss or tumble. So we again want to have the body moving in unison and as I see here my strides per minute have increased and this is a little more challenging for me. So, this would be in comparison to the treadmill my moderate jog. This feels again very good, I am really excited to have my body working harder and really getting the bulk of my program. So, here again on this machine my legs are going to start to move even faster and here you utilize the resistance which will not physically raise the machine but just make these pedals a little harder to move. So, I am taking my hand, I am going to take their resistance up and as you see I start to hit the re

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