An elliptical trainer is a cardiovascular exercise machine that mimics the action of running, yet does not require the foot to strike the ground with every step. In its most basic form, an elliptical machine has two moving platforms you propel forward with each foot. More sophisticated machines have adjustable resistance, increasing height and movable arms for a more full-body workout. To get the most effective workout, you must practice proper form and safely warm up and cool down.
Warm Up and Cool Down
Although the elliptical is a low-impact machine, the potential for injury still exists. Warming up and cooling down can help you prevent injuries, such as strains. Before stepping onto the elliptical machine, gently stretch the muscles you are about to work, primarily the quadriceps, calves, back, biceps and triceps. Next, step onto the elliptical and begin at a pace that is slower than you will maintain throughout your workout. Gradually build up your pace to avoid overtaxing the heart and muscles at the beginning of your workout.
When concluding your workout, scale down your pace to where you achieve a heart rate that is slightly higher than your resting heart rate. This ensures you will not place too much stress on your heart when you stop. Just as you stretched when warming up, you should stretch the muscles worked to cool down, which will reduce the likelihood of muscle soreness following your workout.
Mix It Up
Although the elliptical trainer is a single machine, it still offers the opportunity to perform many different types of workouts. For example, you can spend one day just working on speed and cardiovascular capacity. To do this, keep the resistance low and attempt a high number of strides per minute (SPM), which should be between 140 and 160 SPM, according to FitSugar. On another day, perform interval training, keeping a fairly steady pace for three minutes, then sprinting at 160 SPM for the next minute. Another example is a day focused on resistance training, where you increase the resistance as a means to provide a workout to enhance your leg muscles.
Adjust Your Stance
Your stance on the elliptical machine should be similar to that of a runner. Your head should be positioned directly over your neck while focusing directly eye level in front of you. You should keep your hips tucked in line with your torso and keep your shoulders back, but not to an exaggerated or uncomfortable position. When you achieve higher speeds, such as when sprinting, avoid the feeling as if you are bouncing, advises "The Washington Post."
The placement of your legs and feet can affect the body part you tone. For example, if you keep your heels down while pedaling, you are more likely to work your hamstrings and buttocks, according to FitSugar. Putting your heels up and placing the emphasis on your toes will help to tone the front of your thighs.
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