Elliptical trainers are cardio machines that offer you a number of benefits. Not only do they burn calories, but they are also low impact and work multiple muscle groups at the same time. In fact, elliptical machines that have movable poles, work your upper and lower body simultaneously. This makes the elliptical a one-stop machine for fitness. If you are new to this machine, learn the basics before using it on a regular basis.
Step 1
Familiarize yourself with the controls before stepping onto the machine. Look for an "On/Off" button, a button to increase and decrease resistance, and examine the program features available. Get to know these controls well to make your time on the elliptical more effective. In some cases, there will be no "On/Off" switch. The digital screen comes on automatically once you start moving.
Step 2
Step onto the machine. Place your feet flat on the pedals and grab a hold of the handles in the center. Turn the machine on and start moving your legs back and forth. If the machine has movable handles, grab one handle in each hand and move them back and forth as well.
Step 3
Perform a warm-up and get into a steady state of exercise. Glide back and forth at a light pace and intensity for five minutes, then increase your speed or resistance to a point that you are feeling slightly winded and are starting to sweat. Stay at this pace for your whole workout and finish with a light five minute cool-down.
Step 4
Utilize proper form and maintain good posture when gliding. If you exercise with bad form on the elliptical, you can create muscle imbalances and cheat yourself out of a good workout. Keep your shoulders back, your head up and your abdominal muscles tight according to MayoClinic.com. Also, alternate your arms and legs smoothly.
Step 5
Exercise long enough to see results. The American College of Sports Medicine recommends 30 minutes of cardio for health benefits and 60 to 90 minutes of cardio to lose weight. Work out four to five days a week at the time that best fits your needs. Be consistent with your workouts on a weekly basis to make the fastest progress.
Tips and Warnings
- Before you start exercising on the elliptical, spend a few minutes doing some dynamic stretches to loosen up your body. Examples of good stretches are alternating toes touches, arm swings, legs sings, arm crossovers, shoulder rotations, walking lunges and spinal rotations.
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