Elliptical trainers provide a low-impact form of aerobic exercise that you can do indoors year-round. Almost all gyms and fitness centers carry elliptical trainers, and most elliptical manufacturers offer machines for home use as well. While treadmills only target your lower body, elliptical machines allow you to strengthen and tone a range of muscles in your upper and lower body during your workout.
Step 1
Warm up your muscles and elevate your heart rate with five minutes of brisk walking or jumping jacks before you begin your elliptical workout.
Step 2
Select an elliptical machine with arm poles if you want to work the muscles in your upper body as well as your lower body. Push and pull on the poles throughout your workout to tone your arm, shoulder and back muscles.
Step 3
Pedal slowly at higher resistance levels to strengthen your leg muscles on the elliptical machine. Use the keypad on the machine's console to increase the resistance level. Higher resistances simulate hills and work your leg muscles harder. Begin with moderately difficult resistance levels and work up to more challenging resistance levels over time as you grow stronger.
Step 4
Adjust the incline to emphasize different muscles. Many elliptical trainers' consoles provide a diagram of the muscles in your body, lighting up the muscles targeted by different incline settings. Pedal at a higher incline to target the gluteus muscles in the butt, the quadriceps muscles at the front of the thigh and the hamstring muscles at the back of the thigh. Pedal at a lower incline to target your calves. Most incline settings will target your shins and hip flexors as well.
Step 5
Maintain an upright posture throughout your workout. Keep your back straight, your shoulders back, your head up and your core muscles engaged. When you maintain this posture, you strengthen your abdominal muscles by allowing them to work as stabilizing muscles supporting your body's weight.
Step 6
Alternate between pedaling forward and in reverse to target different leg muscles. Forward pedaling emphasizes the hamstrings, and backward pedaling emphasizes the quadriceps.
Tips and Warnings
- Stretch after each workout. Supplement your elliptical workout with weight lifting or other strength-training exercises several times a week.
- Consult your physician before beginning a strenuous exercise program.
Things You'll Need
- Athletic shoes
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