Weight Loss

Working out Smart

Department of Kinesiology, Health, and Nutrition
Introduction to Psychology core and major or Introduction to Sociology or Introduction to Anthropology. Quantitative and qualitative evaluation of human movement through analysis of video and biomechanical data. All kinesiology degree core and support work must be completed with a grade of "C-" or better. The Department of Kinesiology, Health, and Nutrition awards Department Honors to certain outstanding students and provides the opportunity for advanced study under close faculty supervision. As you exercise, watch your speed.

2. Deep Belly Breathing With Abdominal Contraction

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So depending on other factors, you can start to see small results within a week and more major changes within a month. If you do the same workout over and over, the body adapts to it. So even if your primary mode of cardio exercise is the elliptical, you'll want to beat the boredom and the workout plateaus by incorporating some of these other machines and cardio options into your routine. Here are the pros and cons of each of the alternatives.

As another low-impact cardio machine, the stationary bike also allows you to sit while you workout, helping you maintain your balance and making it ideal for those with joint or back pain. But while you can adjust the resistance, you can't adjust incline or use the handle bars as you would in an elliptical. Taking your bike outdoors has the advantage of real-world challenges that you can't control like you do at the gym.

There are hills and obstacles to take on, plus you have the added core stability challenge to make sure you stay on the bike. And overall, cycling is fairly low-impact. But again, beginners or those with joint issues should favor the elliptical, at least at first. Though the elliptical is great for beginners because your body weight is fully supported by the machine, the treadmill has the potential to scorch more calories for advanced runners, depending on your speed and incline.

Seasoned runners will likely favor the treadmill, only mixing in the elliptical for cross-training. And because your body weight isn't supported on a treadmill, you'll get a higher-impact workout and build more bone density. However, the treadmill is solely a lower-body workout, while the elliptical features an upper-body component.

Those who want a full-body cardio workout or those with joint issues should opt for the elliptical. While the elliptical does mimic some of the movements of running in a more low-impact manner, running outdoors gives your muscles especially your glutes, quads and calves more of a challenge, as you're not plodding along on a machine.

Plus, it means you're not tied to the gym. Unfortunately, it can be taxing on your ankles, knees and hips, so if you have injuries or weaknesses in any of these areas, stick to the elliptical.

As long as you don't lean too heavily on the hand rails of the stair stepper, this machine can provide a great lower-body workout, targeting the glutes and quads even more than the elliptical. But like most other cardio options, the elliptical is still your best bet for the lowest-impact workout.

But if your goal is fat loss, the question isn't which machine will work best, it's which machine you'll work best on. Pick the option that you feel you can do the most fat-burning intervals on.

Or see below for fat-burning elliptical workouts. First, there are a few things you should keep in mind during every elliptical workout. Stand tall with correct posture, your head over your shoulders and your shoulders over your hips.

To work the upper body, you must actively push and pull on the handles, not just hold on, says Johnson. But avoid grabbing the handlebars too tightly; doing so can fatigue the forearms and shoulders and tempt you to lean on the machine—a common mistake. Leaning can reduce the strengthening and fat-burning effects.

Plus, over time, it can strain the shoulders and back. As you exercise, watch your speed. Increasing your RPMs revolutions per minute; some machines may use SPM, or strides per minute ups the intensity, but too much speed can get you into trouble. In other words, excess speed, like leaning, cheats your legs out of some strengthening benefits and reduces the number of calories you burn.

Incorporate at least one workout into your weekly routine, or if you use the elliptical multiple times during the week, try a couple or more. These elliptical workouts employ effort levels that follow a point rate of perceived exertion scale one is very low intensity, 10 is all out effort.

During the warm-up, cool down and rest intervals of each, let go of the handles. Genevieve Bloom "I listen to patients to gain important information and then we work together to manage their health.

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