If you are seeking good results after exercise then pre-workout warm-up is a must. The same goes for the elliptical workout as well.
A good warm-up needs to be a part of your elliptical workout routine as this not only averts injuries but also prepares your body to endure the workout stress.
So what should you include in warm-up workouts? Well, let’s find out.
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Trunk Rotations
This simple workout increases flexibility and strength in your legs, core, and shoulders all the while enhancing blood circulation.
The process is quite simple. Just lie down on your back, feet flat on the floor and knees bent. Ensure you flatten your neck on the floor while squeezing your shoulder blades.
Just remember to keep your arms comfortable and by your side.
Now turn your legs to the right, while doing so only twist your body but keep the forearms and shoulder blade flat on the floor. Stay in this position for at least 4-5 minutes.
Then proceed to continue on the other side after staying for a few seconds at the starting point.
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Wall stretches
It’s your legs that do the heavy lifting when it comes to elliptical. Hence a proper leg warm-up is a must. A simple yet effective method to achieve that is by performing wall stretches.
To do that you need to find a plain wall and take a position in front of it but make sure you are at an arm’s distance.
Now put your left foot behind the right one and attain the lunge pose. Keep the left leg straight, now push the heel into the floor while bending the right leg’s knee.
Stand up straight, and keep doing it until you feel a tightness in the back of your calves.
Stay for at least 30 seconds before switching to the other side.
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Pike stretch
Concocted to target calves and hamstrings, pike stretch is one of the most convenient warm-up workouts.
To execute this you have to stand while keeping your legs shoulder-width apart. Next, place your hands in front of your toes, now walk them forward.
At this point, your body will resemble an inverted V, kind of like a downward dog yoga stretch.
Remember to keep your knees straight throughout the regimen (for 30 seconds at least).
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Step Stretch
This one targets calves and shins. All you are required to do is place your right foot on a step, and the left one behind it. Bend your right knee while pushing the left heel to the ground.
Stay in this position for at least 30 seconds before switching to the next foot.
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Butt kicks
The key is to raise the body temperature and get your legs ready for elliptical, and butt kicks fall right into that category.
This workout simply involves bending your knee and then kicking yourself behind, in such a manner that your heel touches your butt.
That concludes our warm-up segment, now let’s discuss the cool down workout.
Most people aren’t aware of this but an abrupt stop after a high-intensity workout may lead to cramps and muscle strain. Precisely why one needs to cool down their body slowly before calling it a night.
So let’s check out some of the best post elliptical cool down workouts.
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Chest stretch
Simple and effective, just stand with your feet apart (slightly more than the shoulder width), arms raised to the sides, and hands behind your head.
Now squeeze the shoulder blades together while pressing your elbows back.
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Supine side
Lay down on your back with arms out at shoulder level and knees bent. With knees bent now slowly lower them to one side and then to the next like a pendulum.
Just remember to keep your head, shoulder, and arms flat on the ground while you move the legs from one side to the other. This would prevent your upper torso from syncing with the movement.
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Glute stretch (seated)
Sit on a chair and cross your legs where one foot stays on the ground while the ankle of the other foot rests on the knee of the other.
While keeping your back straight bend forward, keep pressing until you feel a stretch in your Glute muscles and hip. Reiterate this sequence with your other leg.
Quite stylish isn’t it?
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Arms and shoulder stretch
Get down on your knees and bend forward with your hands flat on the ground. Now straighten your legs while lifting your hips, in the meantime bring your hand towards the body.
Then continue to lift your hips until your body resembles the alphabet V, and keep pressing your feet on the ground and hands under your shoulders.
Don’t forget to press down on your heels as well.
Conclusion
Now that brings us to an end. Always remember, that static stretching (cool down) after an intense elliptical workout is equally important as a dynamic warm-up before exercising.
So make sure to follow these above-mentioned points to have a healthy and beneficial elliptical session.