Elliptical Workouts: Understanding "Fast" Speed, Intensity, and Benefits

What is considered fast on the elliptical?

On the elliptical, "fast" is primarily defined by a combination of high cadence (strides or revolutions per minute - SPM/RPM) and an appropriate level of resistance, leading to a significant cardiovascular and muscular challenge, typically corresponding to a high rate of perceived exertion (RPE) or heart rate in the vigorous zone.

Understanding Elliptical "Speed": Beyond the Display

Unlike a treadmill where speed directly relates to ground covered per unit of time, the concept of "speed" on an elliptical is more nuanced. The numerical "speed" displayed on the machine can be misleading and inconsistent across different models. A high number on the display might simply indicate rapid, low-resistance movement, which doesn't necessarily translate to an effective or challenging workout. Therefore, to truly understand "fast" on an elliptical, we must look beyond the generic speed metric and focus on more reliable indicators of intensity.

Key Metrics for Elliptical Intensity

To accurately gauge how "fast" and effective your elliptical workout is, consider these primary metrics:

• Cadence (Strides Per Minute or Revolutions Per Minute - SPM/RPM): This measures how many full pedal cycles your feet complete in one minute. It's the most direct indicator of how quickly you are moving your body through the elliptical's motion.
• Resistance Level: This determines the amount of load or drag applied to the flywheel, directly impacting the muscular effort required for each stride. Higher resistance means more work per revolution.
• Perceived Exertion (RPE): A subjective measure of how hard you feel your body is working, often rated on a scale of 1 to 10 or 6 to 20. This is crucial for listening to your body.
• Heart Rate (HR): An objective physiological measure of your cardiovascular intensity, typically expressed as beats per minute (BPM) or as a percentage of your maximum heart rate.

Defining "Fast": Cadence (RPM/SPM) Benchmarks

When combined with appropriate resistance, specific cadence ranges can help define what is considered "fast" for different fitness levels:

• Beginner/Recovery Pace: Typically around 80-100 RPM. This allows for a comfortable, steady rhythm.
• Moderate/Steady-State Pace: Moving into the 100-120 RPM range with moderate resistance. This is where most individuals sustain a good cardiovascular workout.
• Fast/High-Intensity Pace: A cadence of 120-140+ RPM combined with moderate to high resistance. At this level, you are significantly challenging your cardiovascular system and engaging your muscles vigorously.
• Sprinting/Interval Bursts: For short, maximal efforts, cadence can briefly exceed 140-150+ RPM, typically paired with very high resistance.

Important Note: Achieving a high RPM with minimal or no resistance is not "fast" in terms of training benefit. It's akin to spinning bicycle pedals freely downhill – it feels quick but provides little challenge. True "fast" elliptical work requires a balance of both high cadence and sufficient resistance.

The Role of Resistance

Resistance is the critical partner to cadence in defining elliptical "speed" and effectiveness.

• Low Resistance, High RPM: While you might see a high "speed" number on the display and feel like you're moving fast, the actual muscular and cardiovascular demand is low. This is often termed "ghost riding" and offers minimal training benefits.
• Moderate Resistance, High RPM: This is where a truly "fast" and effective workout begins. The combination challenges your aerobic system, builds muscular endurance, and burns significant calories.
• High Resistance, Moderate-High RPM: This pushes both your cardiovascular and muscular systems to their limits, ideal for strength endurance and high-intensity interval training (HIIT).

Always aim to maintain a resistance level that makes each stride feel challenging but allows you to sustain proper form.

Integrating Perceived Exertion and Heart Rate

To personalize and validate your "fast" pace, always refer to your body's signals:

• Perceived Exertion (RPE):
  • Moderate Pace: An RPE of 4-6 out of 10. You can talk in full sentences but are breathing noticeably.
  • Fast/Vigorous Pace: An RPE of 7-9 out of 10. You can only speak in short phrases or single words, and your breathing is heavy.
• Heart Rate (HR):
  • Moderate Intensity: Aim for 60-70% of your estimated maximum heart rate.
  • Vigorous/Fast Intensity: Aim for 70-85% of your estimated maximum heart rate. (Max HR is often estimated as 220 minus your age, but this is a general guideline; more accurate methods exist.)

If your cadence is high but your RPE and heart rate remain low, you likely need to increase the resistance to make your workout truly "fast" and effective.

Why Does "Fast" Matter? Training Adaptations

Engaging in "fast" elliptical workouts offers several significant physiological benefits:

• Enhanced Cardiovascular Fitness: Pushing your pace elevates your heart rate into zones that improve your heart's efficiency, increase your VO2 max (maximal oxygen uptake), and strengthen your overall cardiovascular system.
• Increased Calorie Expenditure: Higher intensity workouts burn more calories in less time, contributing to more efficient weight management and fat loss.
• Improved Muscular Endurance: The sustained effort at higher cadences and resistance levels builds endurance in the major muscle groups of your legs (quadriceps, hamstrings, glutes) and core.
• Anaerobic Threshold Improvement: Working at "fast" speeds helps your body become more efficient at clearing lactate, allowing you to sustain higher intensities for longer periods.
• Time Efficiency: For individuals with limited time, a shorter, more intense "fast" workout can yield comparable benefits to a longer, moderate-intensity session.

Achieving and Sustaining Higher Speeds Safely

To effectively and safely incorporate "fast" elliptical work into your routine, adhere to these principles:

• Maintain Proper Form:
  • Stand tall with an engaged core, avoiding slouching or leaning heavily on the handles.
  • Keep your head neutral, looking straight ahead.
  • Utilize the full range of motion of the elliptical stride.
  • Push through your heels and activate your glutes and hamstrings.
  • If using moving handles, engage your upper body by pushing and pulling.
• Warm-up Adequately: Begin every workout with 5-10 minutes of low-to-moderate intensity pedaling to prepare your muscles and cardiovascular system.
• Progressive Overload: Gradually increase your cadence, resistance, or the duration of your "fast" intervals over time. Don't jump straight into maximal efforts.
• Incorporate Interval Training: High-intensity interval training (HIIT) is excellent for building speed and endurance. Alternate short bursts of "fast" pedaling with periods of active recovery.
• Cool-down and Stretch: Conclude with 5 minutes of slow pedaling followed by static stretching for your lower body and any other worked muscles.

Common Mistakes to Avoid

• "Ghost Riding": Pedaling at a very high RPM with little to no resistance. This offers minimal benefits.
• Poor Posture: Slouching, leaning too heavily on the handles, or bouncing excessively. This reduces muscle activation and can lead to discomfort.
• Shortened Stride: Not allowing your legs to complete the full elliptical motion, which limits muscle engagement.
• Ignoring Resistance: Focusing solely on RPM or the machine's "speed" display without considering the load.
• Over-reliance on Display: Neglecting your body's signals (RPE, heart rate) in favor of arbitrary numbers on the console.

Personalizing Your "Fast"

What's considered "fast" is highly individual. Your current fitness level, age, health status, and specific training goals all play a role. A "fast" pace for a seasoned athlete will be significantly different from that of a beginner.

Always listen to your body, prioritize proper form over speed, and consider consulting with a fitness professional or kinesiologist who can help you define appropriate intensity levels for your unique needs and goals. By understanding the interplay of cadence, resistance, RPE, and heart rate, you can effectively gauge and optimize your elliptical "speed" for maximal results.