Elliptical Training routines

[techboy]

At the local "Y" we have a bunch of Precor ellipticals available to us. My plan is to implement the Maffetone methodology - you would use the aerobic zone for most of your training but when you plateau in your MAF test, you would add intervals for a while and then still focus on the aerobic zone. Some questions:

1) Is it beneficial to use a pack while training on an elliptical?

2) What cadence should we be aiming for? How does resistance come into play?

3) Would simply increasing the resistance obviate the need for a pack?

4) Does it help to vary the angle at which you train or is it best to keep it constant at the highest incline?

5) What are some good interval routines for ellipticals?

 

Thanks in advance!

[Courtenay]

Hey Techboy,

 

1) Using a pack on cardio equipment can help you get your shoulders, core, and legs used to the added weight; if your goal is to travel fast and light, then you'll want to add as much cardio capacity as possible; if you're going to need to carry weight, then by all means get used to the pack. One or two workouts a week weighted should suffice (the other workouts would be unweighted) in order not to run into overtraining issues or injury.

2) Cadence should be approximately what you'd be doing on the trail -- I've found 100-120 strides per minute to be about the norm for trail walking (considerably slower for high altitude, but you don't want to train at a snail's pace at sea level or you'll never have the oomph to go quickly on trails).

3) Increasing the resistance is one way to get your CV up BUT see #1 for the benefits of pack training: getting your body's muscles used to the added weight.

4) Varying the angle (as well as forward/backward movement) will hit muscles differently; most people will find that the higher angle hits the climbing muscles and gives them the best workout, but if you're on an elliptical that hits your calves more when the foot plate (hill level) is flatter, then alternating can be a good change of pace. Forward motion uses predominantly glutes and hamstrings, backwards, the quadriceps.

5) see my article on interval training at http://www.bodyresults.com/E2FartlekIntervals.asp for much more on this.

[freeclimb9]

What are your goals?