The elliptical machine is a popular piece of stationary cardio equipment available in fitness centers and for home use. It challenges your cardiovascular system and burns calories by simulating the feeling of running and climbing stairs, without the impact of these activities. The use of ellipticals has skyrocketed since the year 2000, growing from 7.37 million users to 26.52 million users in 2009, according to "Club Industry" on May 30, 2010. Beginners can use the resistance, cross ramp and stride speed to create effective workouts.
Steady State
New users of the elliptical trainer benefit from developing comfort with the movement and building a basic level of endurance. This involves working at a consistent level for a certain period of time--beginning with 15 to 20 minutes and working your way up to 30 or 40 minutes. Warm up on the elliptical trainer for five minutes by adjusting the cross ramp and resistance buttons on the console. Use a cross ramp of 10 and a resistance between one and five, depending on your fitness level, so the work feels easy. Monitor your heart rate with the sensors on the machine or with a watch-style heart rate monitor to reach a low aerobic zone. Check the "strides" report on the console to insure you are at a minimum of 120 per minute. After your warm-up, keep the cross ramp at the 10 and gradually increase the resistance until your heart rate reaches 65 to 70 percent of maximum. Maintain this level for the desired duration of your workout. Focus on proper form which involves standing tall with your shoulders back, head up and abdominal muscles contracted, according to the American College of Sports Medicine. Cool down by pedaling at an easy resistance for about three to five minutes.
Hill Climbing
The cross ramp is the base on which the pedals slide and it can be raised and lowered to simulate hills using a button on the console. Performing a workout that utilizes the different cross ramp heights allows beginners to feel how the elliptical can target various muscle groups on the legs. Warm up for five minutes at an easy resistance and pace with the cross ramp at a flat position--a one or two. Every minute after the warm up, increase the cross ramp by one point until you reach the highest point on the elliptical--usually a 15 or 20 on commercial models. After you reach the top, return to the one or two cross ramp level for a few minutes, and repeat the climb if you desire a longer workout. Keep your stride speed consistent and at a minimum of 120 per minute. Before getting off the elliptical, make sure you cool down at an easy resistance for at least three minutes.
Interval Training
Once you feel comfortable on the elliptical, add in bouts of higher-intensity intervals to vary your routine. According to a study in the December 2008 issue of the journal "Applied Physiology, Nutrition and Metabolism," six weeks of interval training involving alternating four minutes of intensity at 90 percent effort with two minutes of rest, three days per week raised participants fat- and energy-burning abilities beyond steady state training. To perform these intervals on the elliptical, warm up at an easy pace for about five minutes. Set your cross ramp and resistance at a challenging level and pedal as fast as you possible can for four total minutes. Reduce the cross ramp and resistance to the easy warm up level for two minutes. Repeat 10 times for a complete workout. Cool down at an easy resistance, or try pedaling backwards, for about three minutes.
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