Elliptical trainers simulate a smooth running motion with foot pedals that follow an elliptical path. You can find elliptical trainers at gyms and fitness centers, and home models are also available. These machines allow you to get a low-impact aerobic workout that puts less stress on your knees and hips than treadmills, according to the Mayo Clinic. Models generally function in the same basic way.
Step 1
Step onto the elliptical machine's pedals and grip the machine's handlebars or ski poles for support.
Step 2
Begin pedaling fast enough that the elliptical machine registers your motion. The console display should light up and make a beeping sound.
Step 3
Use the console's keypad to select a mode, often either manual mode and or a preset mode such as hills, intervals, fat burn, endurance or random. Enter a time limit for the workout.
Step 4
Enter your age and weight if this option is available to help the machine to calculate a better estimate of the calories you burn during your workout.
Step 5
Continue pedaling to keep the machine's display lit up and to avoid pausing your workout. Control your speed by the rate at which you move your feet; unlike a treadmill, you won't need to keep up with a particular speed setting
Step 6
Increase or decrease the resistance level or incline of the machine using the console's keypad, either before or during your workout.
Tips and Warnings
- Warm up for about five minutes before starting your elliptical workout. Exercise for at least 10 minutes on the machine to get the benefits of a cardio workout. The United States Centers for Disease Control and Prevention, or CDC, recommends that adults exercise for at least 10 minutes at a time to reach a weekly total of at least 150 minutes of mild aerobic exercise or 75 minutes of vigorous aerobic exercise.
- Consult your physician before you begin a strenuous exercise routine.
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