Beginner's Elliptical Workouts

The elliptical trainer offers a low-impact alternative to other forms of aerobic exercise such as running or walking. Because your feet never leave the pedals on this machine, your legs and joints don't have to pound repeatedly against a hard surface. The Mayo Clinic suggests that the elliptical trainer puts less stress on your knees and hips than the treadmill does. Exercising on the elliptical trainer can help you reach the weekly minimum of 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity recommended by the Centers for Disease Control and Prevention (CDC).

Warm Up and Cool Down

Perform warm-up exercises to loosen and warm your muscles before beginning your workout. The New York Times recommends warming up for at least five minutes before beginning an aerobic workout. Useful warm-up activities include walking and swinging the arms. To cool down after the workout, walk slowly for about five minutes to lower your heart rate gradually.

Intensity

Most elliptical trainers allow you to customize your workout by adjusting the resistance and incline of the pedals. As a beginner, try using the elliptical at a low incline and a low resistance level. Focus on getting comfortable with the striding motion of the machine before you experiment with higher incline and resistance. As your movement on the machine begins to feel more natural, increase the resistance level or pedal faster for a more vigorous workout.

Duration

According to the CDC, you should perform aerobic activity for at least 10 minutes at a time to get the benefits of the exercise. Try working out on the elliptical trainer for 10 minutes as a beginner. As your fitness increases, gradually increase the length of your workout.

Use Your Arms

Most elliptical machines have poles or handle bars that you can hold with your hands. Whether you rest your hands on the machine's handles or push and pull with your arms on the machine's ski poles, using your arms will help stabilize your body during the workout. With the push and pull motion, you can work your upper body while also working your legs.

Elliptical Machine Benefits

The Mayo Clinic suggests that regular aerobic activity offers many health benefits, including weight and cholesterol management, greater lung capacity, deeper breathing, better mood, higher self esteem, deeper sleep and even better sex.