The low-impact nature of exercise on an elliptical trainer puts less strain on the knees and hips than running or walking on a treadmill does, notes the Mayo Clinic. The elliptical trainer allows you to maintain your exercise routine even during cold, rainy or hot weather. This convenience can help you reach the minimum 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity that the Centers for Disease Control and Prevention, or the CDC, suggests that adults ages 18 and older should get each week. Most elliptical trainers have a variety of adjustable settings that allow you to customize your workout. Depending on the settings you use, an elliptical workout can range in intensity from moderate to vigorous.
Speed
You control your speed on the elliptical trainer simply by moving your feet more slowly or more quickly. You can vary your speed without adjusting any settings on the machine. Most machines show your speed in rotations per minute on the console's display.
Incline
Many elliptical machines allow you to adjust the incline of the pedals to simulate hilly or flat terrain. The flatter inclines emphasize the calf muscles in your lower legs, while the steeper inclines emphasize the quadriceps and hamstring muscles in your thighs and the gluteal muscles in your butt.
Resistance
You can adjust the resistance level of the pedals on almost all elliptical machines. Like a steeper incline, higher pedal resistance can simulate hills. Pedaling quickly against a high resistance will give you a vigorous workout.
Duration
Most machines allow you to set an amount of time for your workout before you begin. You usually can adjust the display to show the time remaining or the time already completed. The CDC recommends performing aerobic activities for at least ten minutes at a time.
Arms
On elliptical machines that have moving ski poles, you can work your upper body by pushing or pulling on the poles as you move. If you want to rest your arms, you can hold on to the machine's handlebars. Holding on to the machine's moving poles or stationary handles will help you stabilize your body.
Pedaling Direction
You can pedal forwards or backwards on most elliptical machines. Changing direction allows you to work slightly different muscles.
Pre-Set Workouts
Many elliptical machines provide workout options with pre-set resistance or incline levels. You can choose from a variety of pre-set hill or interval workouts. To adjust the settings on your own throughout the workout, simply choose "manual" from the workout options.
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