The elliptical machine is a piece of fitness equipment designed to improve your cardiovascular fitness. It is typically comprised of foot pedals that move in an elliptical motion, mimicking a running stride, and sometimes also include handles that involve the arms in movement. According to a study performed by the University of Wisconsin, elliptical machines invoke similar heart rates and caloric expenditures--or the number of calories your burn--as compared to running on a treadmill, while minimizing the amount of impact on the bones and joints. Using an elliptical properly involves selecting the right type and fit of elliptical, learning the settings, using proper technique and taking safety precautions.
Types
Before learning to use an elliptical properly, you first want to make sure that you use the right type of elliptical for your body and ability. The biggest choice to make is whether you want an elliptical with arm involvement. The study performed by the University of Wisconsin found that elliptical machines with arm handles elicit higher heart rates and burn more calories than ellipticals with foot pedals only. However, if you have a chronic upper-body injury or trouble balancing, an elliptical without arm handles might be a better choice for you.
Setup
Another consideration before starting exercise on an elliptical machine is to make sure it is properly fitted for your body. The stride length, or how far your legs move, should be comfortable. Some elliptical machines have adjustable stride lengths, while others come in several set sizes that determine the stride length. According to the American College of Sports Medicine, you also want to make sure that the fixed support railings are placed so that you are able to hold onto them while maintaining an upright posture. If you are using an elliptical with arm handles, make sure that these handles are also placed so that you can stand upright while using them, and make sure they do not restrict your movement or bump into your knees.
Settings
Elliptical machines can seem intimidating if they have a lot of different programs and settings. However, most ellipticals have the same basic functions that are simple to use. The easiest function to use is the "manual" setting, which is typically found by pressing a green "QuickStart" button. The difficulty of movement can then be increased with the up and down arrows labeled "resistance." Some ellipticals also allow adjustment to an incline with the up and down arrows labeled "incline." Increasing the resistance and/or increasing the incline will make the movement more difficult.
Technique
Utilizing proper body technique on the elliptical machine is crucial for preventing injury. According to the American College of Sports Medicine, you should make sure that your shoulders are back, your head and chin are up and slightly forward, and your abdominal muscles are held tight. Your gaze should be forward rather than on your feet, which will avoid straining your neck and also help you balance. If you are holding either the fixed railing or the movable arm handles, make sure you have a light grip. As you become more comfortable, try to practice not holding the fixed railing, as this will engage more core stabilization muscles and you will burn more calories. The American Council on Exercise also suggests that you focus on rolling over your entire foot on the foot pedals rather than staying on your toes, in order to avoid foot numbness.
Precautions
Proper use of an elliptical machine includes ensuring your own safety. Before even mounting an elliptical machine, locate the emergency stop button, which is usually colored red. While getting on and off of the elliptical, always hold the fixed support railings and make sure that the foot pedals are stationary. Your elliptical should be sturdy, and you should have plenty of room to move without bumping into anything.
References
- University of Wisconsin LaCrosse Exercise and Health Program: Relative Exercise Intensity When Exercising on Various Non-Impact Cardio Trainers
- American Council on Exercise: Selection and Use of Exercise Equipment Fitness
- American College of Sports Medicine: Selecting and Effectively Using an Elliptical Trainer
Member Comments