Скачать с ютуб How To Use The Elliptical For Runners в хорошем качестве

How To Use The Elliptical For Runners

YOU ARE AMAZING! There are 3 main rules for making the elliptical a great workout for runners. First, keep cadence high to better approximate running. That usually means 85-90 rpm at baseline, with lower resistance to make it sustainable. It feels difficult and awkward at first, but you get used to it across a couple sessions. Second, alternate use of the moving arm levers and unmoving hand holds, which should make it easier to maintain that cadence. Personally, I like to put my hands lower on the levers to shorten the range of motion. Third, pulse in intervals at higher resistance and cadence at 90+. Elliptical intervals can be absolutely devilish in ways that are difficult to describe. From the full article in Trail Runner Magazine (read here: https://www.trailrunnermag.com/traini...) In the training plans of athletes who are volume-limited, you’ll often see a notation pop up: a couple hours on the elliptical a week. Should you consider the elliptical in your training plan? There’s a strong argument that an elliptical may be the fitness machine with the biggest bang for your cross-training training buck. While it’s close-to-impossible to connect elliptical training interventions with long-term outcomes, there is surprisingly robust evidence for the elite-athlete anecdotes. A 2004 study in the Journal of Sports Medicine and Physical Fitness found that running, the elliptical, and the stair-climber all led to similar improvements when training volume and intensity were equivalent. That finding was duplicated by a 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism. Another 2004 study, this one in the Journal of Exercise Physiology Online, found that the treadmill and elliptical produced similar maximal values in physiological variables during a VO2 max test. And there could even be extra advantages to the elliptical. A 2010 study in the Journal of Strength and Conditioning Research had 18 athletes do 2 sub-maximal tests 15 minutes apart, with one on the treadmill and one on the elliptical. While VO2 and perceived exertion were the same for both, heart rate was 19 beats per minute higher on the elliptical (and energy expenditure was 10% higher, but it was a non-significant finding). That may indicate that the potential aerobic benefit could be greater than an equivalent effort run in some cases, particularly when using the arm levers actively, aligning with cross country skiing. A 2011 study compared the elliptical and the bike and found “Elliptical training demonstrated greater quadriceps activity and greater quadriceps/hamstrings coactivation than all other conditions.” That muscle activation could be even more beneficial in trail running, since uphills have a similar increased demand on the quads. See the full article for more details! THANK YOU ALL! For weekly training tips, check out our Patreon: patreon.com/swap And we swear by Athletic Greens! You can support us by purchasing it at this link: athleticgreens.com/swap