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Sunday, March 9, 2014
Exercise and Fitness
Elliptical machine workouts
We have recently purchased an elliptical machine - Sole E25. I currently do not exercise and am interested in starting a routine where I would firm all excess areas. I am female - 48 years old, good health and 135lbs. Where and how do I start?
As always, first check with your personal physician before beginning an exercise program. Once you receive clearance from your physician, you may gradually incorporate cardiovascular conditioning into your daily routine.
A simple definition of cardiovascular exercise is any exercise that raises your heart rate to a level where you can still talk, but you start to sweat a little.
Aim for at least 20 minutes of cardiovascular exercise 3 or 4 days a week as you begin your cardiovascular program. The ideal cardiovascular exercise program starts with a 5- to 10-minute warm-up, which includes gentle movements that will slightly increase your heart rate. Then, slowly move into 20 or more minutes of a cardiovascular exercise of your choice, such as the elliptical or walking, to reach what is called your target heart rate. End your exercise program with a 5- to 10-minute cool down, which will help to lower your heart rate and prevent your muscles from tightening up. Since you have not been involved in a regular conditioning program, you will need to slowly increase the duration of your activity and the intensity of your activity. Do not overdo it.
Rachael Dotson, BS
Certified Johnny G Spinning Instructor
Fitness Center at CARE\Crawley
University of Cincinnati