Orbitrek Elite, is an elliptical aerobic exercise machine vouched by millions all over the world. It works on multiple muscle groups of your body. Not just that, it is one of the best cardio workout machine preferred by many doctors including me.
I have been using this wonderful machine for the past one year. I was extremely satisfied with the results I achieved with the help of Orbitrek Elite. That is why I have written a detailed review on the Orbitrek Elite. You can read that review by clicking here.
In this article, I am sharing my Orbitrek workout routine. We shall also learn how the Orbitrek Elite can be used to sculpt your muscles, to do a proper cardio and to reduce weight! If you are someone who has recently purchased an aerobic elliptical workout machine and is unsure of how to use it properly, this article might help you.
First of all, I drink a glass of water and I recommend you to do the same. After that I connect the bluetooth headphones to my phone and start playing my favourite playlist. Believe me when I say this, music will help you immensely in staying focussed and motivated.
Then I hop into my workout clothes and shoes.
It is recommended to do the workout for at least 20 minutes a day. An ideal workout session should last for minimum 20 minutes. Each workout session has to pass through the following 3 phases :
This is a very important phase of any kind of exercise. Some of the simple warm up stretching exercises that can be done includes side bends, forward bends etc. Each stretch should be held for about 30 seconds.
Warming up a bit helps in the blood flow to all parts of the body. This also makes the muscles to work the right way. It also reduces the risk of muscle cramps and subsequent injuries.
This phase starts when work on the Orbitrek Elite. This should last for a minimum of 15 minutes. Start the exercise at lowest resistance level and gradually increase it. It is important to keep a steady rate after you reach the level that you can tolerate.
Reverse movement should also be done maintaining the same resistance level.
Positioning your grip on the handles in different ways helps working different groups of forearm muscles.
Always remember to breathe in through the nose for each round that you do.
Do not test your body’s potential by overdoing the workout.
Instead of glaring at the digital display on the machine, I continue this phase for the length of 3 songs!
If you experience dizziness, nausea, chest pain or any other abnormal symptoms, stop the workout at once and consult your physician immediately.
Slow down the tempo and continue the workout at lower resistance for at least 5 minutes. After completing this phase, step down from the Orbitrek Elite. Then, repeat the stretching exercises that you did in the initial warm up phase for about 2 minutes.
After a few weeks you will be able to train longer and harder. It is advisable to train at least 3 to 5 times a week. If possible, try to space out the workout sessions throughout the week.
How to tone your muscles using Orbitrek Elite?
The Orbitrek Elite is not only an excellent cardio workout machine, it can even help bulk up and tone your flabby muscles. But, in order to do so you will need to have the resistance set quite high. This will put more strain on your leg muscles and hence you may not be able to train for as long as you would like to.
The trick is to carry out the warm up and wind up phases as normal, but towards the end of the “burn it” phase, you should increase the resistance to make your legs and arms work harder than normal. During this phase, you should reduce the speed to keep your heart rate in the normal target zone.
Similarly, by focussing more on the pushing and pulling of the handles, you can work the upper limb muscle groups.
How to lose the extra weight with Orbitrek Elite?
Our busy and sedentary lifestyle is the easiest road to many diseases. It can even make us overweight and obese.
Guess what? In addition to improving your overall physical fitness and helping you tone the muscles, Orbitrek Elite can be used to reduce your extra weight. The important factor here is the amount of effort you are willing to put in. The mantra is simple :
“The harder and longer you work, the more calories you burn”
If you can keep doing the workout 5 times a week for 2 months, you will definitely lose the extra fat!
But, this alone is not enough if you are looking to cut down your weight. Adopting a healthy balanced diet and adhering to good eating habits goes a long way in helping you meet your goal.
UPDATE : The Orbitrek Elite is a proper cardio workout machine. You can also use it to tone your large muscles. I’ve learned recently that any exercise session should include some strengthening type of workouts too. That means, you should do some push ups, crunches, sit-ups, pull-ups, presses etc in addition to the cardio workouts. These type of exercises helps to strengthen your main muscle groups. So, the mantra is —> “aerobic + strengthening” exercises
Do you workout in a similar way? If you have any more good suggestions for a proper cardio workout, share with us in the comments section below.