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LisaMarie or anyone, need assist w/Elliptical Trainer workout

post #1 of 7
Thread Starter 

I just joined a local gym to start doing some basic cardio work in hopes of being able to start skiiing around the beginning of February.

I need to lose at least 10lbs or so as well..for now. [img]smile.gif[/img]

anyways, I have one of the Polar heart monitor watches and I plan to mainly use the elliptical trainer as it is easier on my knees than the treadmill.

could you give me the basic advice about proper pulse rate and amount of time needed on elliptical trainer per session/per week to achieve this goal?

alternatively, feel free to just point out an article or two online.


stats: age:33, ht:6' wt: 220
post #2 of 7
Thread Starter 

I found some info here:


and here:


about different programs, which of them might be a good start?

[ January 02, 2003, 12:30 AM: Message edited by: hrbngr ]
post #3 of 7
Thread Starter 
so, far I have not found any more good links from google searches. But if anyone finds one, please post it for review.
post #4 of 7
I reccomend intervals. The more intense the better. I like to do them on a step mill.... but I suppose you could try them on an elliptical. The bad thing about ellipticals, is you set your own pace. It's too easy to let yourself slow down. With the step mill you punch in the pace, so you either keep the pace or fall off. The step mill is much easier on your knees than a treadmill.... but if they still bug you I'd stick with the elliptical.

My usual step mill routine consists of 1 minutes sprints followed by 2 minutes of slow (level 3 or 4). I repeat this 7 times in 21 minutes. By the end of this I'm panting like crazy, and on the verge of puking. You can lengthen or shorten the intervals how you see fit, just as long as you feel like you're going to die by the end of it

One more thing..... the most important thing is getting into the gym. If a routine like this deters you from coming to the gym than do something else! It's not for everyone, but it is about the quickest way to shed the pounds on a piece of cardio equipment.
post #5 of 7
Sorry, been away skiing, so I did not get back to you. The "standardized" way of finding your correct pulse rate, is to first subtract your age from the number 220. Then, and keep in mind there is a good deal of controversy here, your pulse rate can range anywhere from 60% to 90% of that 3. You need to be well aware that there are some caveats. For example, 220 - your age is supposed to be your maximal heart rate. But some people have a genetically higher maximal, which can throw the whole thing off.

On the other hand, someone with asthma or heart disease may have to work at 55%.

Some people prefer the Karvonen Method as a means of determining heart rate.

For ski specific training dc88 is correct interval training is the way to go, since it is more in tuned to what actually happens on a day at the slopes.
post #6 of 7
Thread Starter 

thanks for the replies bdc88 and Lisa.

is the step mill the one where is shows you the mountain of leds that you are about to climb? [img]smile.gif[/img]


so I am 33, w/the basic formula, my max rate would be 220-33 or 187. How does this relate to my normal pulse though?

Is there any good way for a physician to measure the correct value for me? or, failing that, what would be a conservative measure to use for setting my heart rate while working out--in terms of proper range of heart rate to achieve while exercising?

BTW, I have not been diagnosed w/any heart problems/abnormalities and I do not have asthma.
post #7 of 7
I have a confession. I am not a big fan of heart rates, since I know how inaccurate they can be. I prefer what is known as the Borg Scale {resistance is futile! [img]smile.gif[/img] } or rate of percieved exertion. Some use a scale of 1-20, some simplify by using a scale of 1-10. Some studies have found that however hard you think you are working, your heart rate will reflect it.

In terms of what percentage you should be at, that depends on what you would like to accomplish. If you are trying to lose a significanat amount of weight, you may want to lengthen your workout to a minimum of 40 minutes, and stay at about 65% -70% max heart rate.

But don't forget, weight training is also VERY important for weight loss.

If you are more interested in intense cardio conditioning, you can go up to about 80%, to start. with interval training, you can go up to 85, then recover at about 70%.

Again, keep in mind these are just estimates. Also, the type of cardio you do should relate to the type of skiing you do.
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