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Elliptical Workouts For Weight Loss
A workout by Chris Freytag to try in your gym or at home if you own your own equipment.
3 Elliptical Workouts For Weight Loss
The elliptical machine is one of the best fitness inventions to come around in recent history. It’s got the sweet combination of allowing you to work as hard as you want while keeping it all completely low-impact. You will see everyone from serious athletes to those recovering from injuries on these machines, and for good reason: there are tons of benefits to elliptical workouts.
Benefits of Using The Elliptical
- Gives you a low-impact cardio workout that’s easier on your joints
- Accessible enough that all fitness levels can participate; even if you’re getting back into exercise after an injur
- Works your total body
- Helps improve balance and mobility
- Offers quick workouts for busy days.
It’s clear we love elliptical workouts, but like any form of cardio, variety is the key to keeping it fresh and fun—and keeping your body challenged. You can’t just hop on the machine every day and go at a steady state expecting to lose weight, tone up, or change your body. Plus, we’ve been there/done that, and it gets BORING! Yes, the console probably has several elliptical workout programs for you to try, but if you are looking for something new or different, we’ve got three intense, calorie-burning workouts for you to choose from.
3 Elliptical Workouts For Weight Loss
In order to keep challenging you body (and prevent boredom) you simply need to vary your incline and your resistance. Almost all ellipticals offer a ramp or incline which simulates the sensation of going up a hill—this is the incline—and this helps work your glutes and legs. You can also up your resistance to increase your effort and calorie burn. And lastly, you can change what you’re doing on the elliptical by changing the direction you’re pedaling.
We’ve utilized these tactics to give you three interval-based, calorie-burning elliptical workouts to help you lose weight. These workouts are designed to make your elliptical time a little more interesting, and a little more challenging to work different muscle groups and keep you on your toes. Find the elliptical workout that matches your needs and timeframe below. They go from 15 minutes to 20 minutes and lastly, a 30-minute elliptical routine. Plus, we made all of the elliptical workouts printable! Just click on the workout, print and take it with you to the gym or your home machine.
Lunch Time Calorie Crunch Elliptical Workout
When you only have 15-minutes, you need an elliptical workout that gets your heart rate up and torches calories fast. Enter: Our Lunch Time Calorie Crunch. Changing up the resistance and incline often in this quick workout helps you make the most of your time. (By using varying inclines and resistance levels, you move your heart rate through different zones.) Plus, you’ll alternate between pedaling backwards and forwards which helps you work all your leg muscles in one workout. This 15-minute workout will let you get in and get out while burning calories in record time.
Related: 4 Treadmill Workouts To Beat Boredom
20-Minute Tabata Elliptical Workout
Have 20-minutes to spare? Then you’ll love this Tabata elliptical routine. This workout gives the elliptical a fresh spark using the tabata interval training technique. Tabata is a form of HIIT: High Intensity Interval Training. By going as hard as you can for 20 seconds and then resting for 10 seconds several times in a row, you keep your brain busy and your heart pumping. The incline remains 5.0 the entire workout, but the resistance and the pace or speed at which you push changes. So have fun and enjoy the ride!
Go Big Interval Challenge Elliptical Workout
This 30-minute interval challenge will rev your metabolism and make the time fly as you change your resistance and use speed intervals to crank up your metabolism. Pay attention to the column on the right that says “feeling” and adjust the speed you pedal to match that feeling. Try to vary the forward and backward motion between the intervals to keep all your leg muscles working evenly.
And that’s it! Try one of these interval-style elliptical workouts and let us know how you liked them. When you want to increase your calorie burn and decrease workout boredom, these can become your new best friends.
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Benfefits of Using Ubiquinol
Naturally produced in our bodies, ubiquinol is an active form of Coenzyme Q10 (CoQ10), which has been shown to have quite powerful antioxidant potential. First discovered in the 1950s, CoQ10 is known to help many of the diseases associated with aging. CoQ10 can be found in foods such as meat and fish, although in very low amounts.
In our practice, we have found clear benefits from ubiquinol supplements for issues of heart disease, blood pressure, gum and oral health, and even nervous system challenges. This article will discuss how ubiquinol may help our bodies, and what solid medical research has shown regarding the benefit of this supplement.
How Does Ubiquinol Work?
From moment to moment, we are burning energy and aging. As a result, free radicals are produced in our bodies which will damage all cells, including vessel walls, nerve tissue, and the linings of our organs. Additionally, environmental toxins that enter into our bodies can also cause damage and increase oxidant levels, allowing a further breakdown of our bodies’ cells and repair mechanisms.
Despite the aging process, every cell in the body is in the business of producing energy to keep you vital and healthy. The energy each cell produces is in the form of a molecule called ATP, which is made in the energy powerhouse of the cell known as the mitochondria. Ubiquinol has been shown to promote ATP production in the mitochondrial inner membrane.
Ubiquinol not only helps to support your body’s energy production, but it’s also considered one of the strongest antioxidants available. It has the ability to protect your body’s cells from damage caused by oxidative stress and free radicals. Ubiquinol sopps up the oxidants causing the damage; removing oxidant attack allows your body to repair and restore health.
Help for What Ages You
Ubiquinol is known already known to be helpful in neurological disease, liver dysfunction, renal disease and other diseases/conditions. We are going to focus on a few very common conditions in aging: heart disease, statin medication use, blood pressure problems, gum disease.
Since the 1970s, clinical studies have shown that the oral administration of CoQ10 improves the health of patients suffering from heart problems.
An analysis of heart muscle tissue collected from patients with heart disease revealed a marked decrease in the tissue CoQ10 concentration.
It has been shown that patients with lower ubiquinol concentrations and decreases in ATP (energy) production in the heart muscle tissue suffered more severe types of heart disease than patients with higher levels of CoQ10.
Clinical trials of patients with a severe form of heart disease called congestive heart failure were given 580 mg per day of ubiquinone. These patients found significant increases in blood levels of CoQ10 levels, along with excellent improvements in the ejection fraction of the heart (the heart’s ability to move blood) and improvement of the left ventricle, the part of the heart that sends blood out to the body.
There is also some preliminary research evidence that suggests coenzyme Q10 may be helpful in cardiac arrhythmias, a type of heart issue where the heartbeat can become too fast or erratic.
Statin Medication Use
Statin medications are the number-one-selling medication in the world. While statin medications are reported to help avert cardiovascular problems like heart attacks by lowering LDL (‘bad’) cholesterol, statin medications themselves are known to lower the levels of natural ubiquinol in the body and heart muscle.
One study published in the Journal of the American Medical Association showed a 22% decrease in ubiquinol levels in patients using simvastatin (Zocor), while other studies suggest that statins can reduce serum levels of coenzyme Q10 by up to 40%. Long-term use of statin medications can increase risk of nerve damage and rhabdomyolsis (breakdown of muscle tissue). Since nerve and muscle tissue need plenty of ubiquinol and CoQ10 to keep up energy, it makes sense that this depletion could cause problems. Research already is mounting which suggests that ubiquinol supplementation could decrease muscle pain due to statin use. As such, we recommend anyone taking these medications should consider adding supplemental CoQ10 in the form of ubiquinol to their daily regimen.
Double-blind clinic research studies report that supplementation with forms of CoQ10 can help significantly decrease blood pressure in people who have hypertension. Most of this research supplemented 100 mg of regular ubiquinone form of CoQ10 per day for at least ten weeks. The authors of these studies have indicated that treatment with CoQ10 may lower blood pressure by decreasing oxidative stress and balancing insulin response in patients with known high blood pressure who are receiving conventional antihypertensive (anti-high blood pressure) medication. Insulin is a hormone known to regulate blood sugar and high insulin levels along with high blood pressure can raise the risk of heart attack by 20 times.
Dry mouth is a condition in which salivary production in the mouth is greatly reduced. Besides making you feel thirsty, dry mouth can cause cavities, food intake and tasting problems, promote gum disease and cause mouth pain. For some, this condition can negatively alter a person’s quality of life in a profound way.
Medical studies suggest that an age-related decrease in energy production and ATP has been suggested to result in impaired salivary secretion. Some cases of dry mouth can be caused by an autoimmune issue called Sjogren’s Syndrome. But in many cases, it is unclear what is causing this problem. We do know that the incidence of dry mouth increases as we age, with a particularly high incidence among peri-menopausal women, which suggests that hormonal changes may play a role.
In one study, 66 patients were given either ubiquinol 100 mg/day or a placebo for 1 month, and found the supplement was able to find its way to the salivary gland and increase its levels in the gland helping to confer improved ability to produce saliva.
Like dry mouth, periodontal (gum) disease is a known cause of loss of quality of life, and has even been linked with higher levels of heart problems.
With regard to the effects of CoQ10 on gum health, one group of researchers reported that after patients took supplemental CoQ10, their levels of subgingival (under the gum) bacteria decreased. It seems that the CoQ10 helped the immune system strengthen so the body could fight off the bacteria more easily.
If CoQ10 Is Cheaper, Why Do I Need to Take Ubiquinol?
There are a few forms of CoQ10 out there. Regular CoQ10, which has been around the longest, is called “ubiquinone.” The form we have been referring to mostly in this article is called ubiquinol, and is the non-oxidized, active form of CoQ10 in the body. As demonstrated in studies, ubiquinol has superior bioavailability to ordinary ubiquinone, which means it gets absorbed into the body and blood stream much better.
Until recently, the only way to increase ubiquinol levels in the blood was for the body to convert it from ubiquinone (CoQ10), which research has shown becomes increasingly difficult as you age. While regular CoQ10 may be cheaper and will have some benefit, studies strongly suggest that ubiquinol is a more effective form to take.
Dosage and Safety
Various studies supplementing with ubiquinol will prescribe an average of anywhere between 50 mg per day up to 600 mg per day. Severe heart disease and severe neurological issues like Parkinson’s Disease may require the higher level dosages. Studies dosing from 300 mg to 1200 mg per day for 16 months of CoQ10 for four weeks have not shown any concerns of toxicity.
A Ubiquitous Conclusion
The word ubiquitous means “existing everywhere.” Ubiquinol is a molecule that plays an important energy and antioxidant role in every cell in our body. As naturopathic physicians, we want to stress that aging, heart disease, blood pressure and oral health challenges still require that you eat healthily, exercise, and work on lowering stress. No one supplement by itself can cure these challenging conditions. But for great support to help your body energize and balance against damage, ubiquinol can be a healing and solid part of your supplemental regimen.
Leaving Home And Student Stress
Since coming back from England, I have been in the process of getting my son ready to move out and start his career as a University student. It has been stressful as (me being his mother) I do not want him to go through any hardship’s. While I want him to have the comforts of what he has at home I also want this to be a time for him to grow and become a responsible and well educated adult! As his parents, we want him to do well in his classes as well as having a good health and staying within his budget. Below are some tips from the National Health Service of the United Kingdom (NHS).
Student stress: self-help tips
Starting university can be a stressful experience. How you cope with the stress is the key to whether or not it develops into a health problem.
Stress is a natural feeling, designed to help you cope in challenging situations. In small amounts it’s good, because it pushes you to work hard and do your best, including in exams.
Leaving home to start your studies can involve some stressful changes. These might include moving to a new area, meeting new people and managing on a tight budget.
Amongst many athletes, amateur and professional alike, the concept of stretching has always been a nuisance. Stretching has in the past, been an afterthought for most people, believing the effectiveness of stretching was dubious. Today, the importance of stretching is well known, most professional sporting teams requiring their players to go through a variety of different stretches before and after the game. In all forms of exercise, stretching is the key to not only preventing injury, but also for increasing efficiency, be it being able to lift more, jump higher or run faster.
Stretching is so important, even dogs stretch! This includes my own dog, Versace, who is very cognizant of her health.
Here is a short video of her and other dogs stretching: