The following workout on the elliptical machine will help you burn more calories by raising and lowering the intensity, monitor this by using our Perceived Exertion Scale (PE) listed below. Always start your workout by warming up, at least 5-10 mins and end by cooling down and stretching. Start on the ellipitcal:
- Using manual program, enter workout time as 30 minutes and choose appropriate level
- 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
- 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
- 2 Minutes: Lower ramps and resistance to comfortable level. PE=5
- 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
- Repeat entire cycle for remaining time
- Calories Burned: 250-300 (based on 140 lb person)
Perceived Exertion Scale
- Level 1: I’m watching TV and eating bon bons
- Level 2: I’m comfortable and could maintain this pace all day long
- Level 3: I’m still comfortable, but am breathing a bit harder
- Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
- Level 5: I’m just above comfortable, am sweating more and can still talk easily
- Level 6: I can still talk, but am slightly breathless
- Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
- Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
- Level 9: I am probably going to die
- Level 10: I am dead
