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TACDGB Posts: 6,136
10/15/13 5:57 P

weight lifting is the only way you are going to build muscles.

MOTIVATED@LAST Posts: 15,459
10/14/13 9:13 P

Strength training is effective only to the extent that you are genuinely challenging your muscles at close to their maximum capacity. This is generally taken to mean fatiguing (ie. you feel you cannot do another rep with the correct form) in 15 reps or less. If you can do more than 15 reps, it is just not challenging enough to be effective strength training. If you can do something for 5 minutes (much less 20), it is definitely not ST, it is cardio. The 'strength training' setting on the elliptical is highly misleading.

Higher resistance cardio workouts do build endurance in the muscle, and of course they are a much better cardio workout than just cruising along with a low resistance setting on the elliptical. But it is no substitute for genuine strength training.

Don't stop with the high resistance setting on the elliptical, but do add some genuine ST as well (eg. squats).


JKW1957 Posts: 185
10/14/13 9:10 P

I have an elliptical and use it 3-4 times a week for 50-55 minutes at a time. It took me a while to work up to that long. I use it for low impact aerobic workout. I don't have a strength training setting. I have tried to increase the resistance to increase my heart rate to burn more calories. I vary the resistance throughout my session. I get as high as 5 but usually stay around 3 for most of the session. My thigh and calf muscles are firmer.

Edited by: JKW1957 at: 10/14/2013 (21:11)
SPACEYSTACY SparkPoints: (0)
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Posts: 1,438
10/14/13 9:04 P

The elliptical is good to help build up your cardio-respiratory system and endurance. But if you to build muscle, you will need to do strength training exercises, like lifting weights or body weight strength training exercises. Check out the Workout Generator on this site to create a strength plan that works for you.

Edited by: SPACEYSTACY at: 10/14/2013 (21:05)
SPACEYSTACY SparkPoints: (0)
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10/14/13 9:04 P

Opps double post@

Edited by: SPACEYSTACY at: 10/14/2013 (21:06)
NACHTSKAI SparkPoints: (11,921)
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Posts: 536
10/14/13 7:57 P

I own an elliptical that has various settings. I started out using the strength training setting and wonder if this or any other setting helps build muscles. I stated out doing 5 minutes and have worked my way up to 20 minutes.

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