Elliptical machines use gliding technology that mimics the biomechanics of running, but does not put impact on the joints. The machines are appropriate for most fitness levels and are easy to use, making them one of the most popular stationary cardio machines in the gym and for home purchase. Using an elliptical with proper form will help ensure you get the most out of your workout and avoid discomfort and injury.
Form
Proper form on the elliptical requires you to stand tall with good posture. Retract your shoulders down your back and keep your head aligned with your spine. The American College of Sports Medicine also recommends that you hold your chin up and engage your abdominals. Focus your gaze straight ahead. Keep a gentle hand grip on the console or the arm poles, if using a model with this feature. Support your body weight with your legs, not your arms. Glide easily through a comfortable range of motion--your knees should not bump up against the console or the arm poles when pedaling.
Pedal Specifics
Look for an elliptical with non-stick pads and ridged edges on the pedals for the most secure positioning. They should be larger than your foot so that there enough room to shift your foot forward and backward in the pedal as needed for your personal comfort. Look for pedals far enough apart to be comfortable, but not to exceed the width or your hips.
Foot Placement
Try placing your foot in the center of the pedals your first time you use an elliptical. After a few minutes of work, find a foot placement that is comfortable for you. Allow your foot to flex slightly as you are moving on the elliptical, similar to the way the foot moves when you walk. Allowing the foot to rise slightly during the pedal stroke helps prevent numbness.
Considerations
Some ellipticals feature articulating foot pedals, which are ergonomically designed to keep your ankles, knees and hips in proper alignment, notes the Fitness Equipment Reviews website. If you use an elliptical with cheaper, hard plastic pedals, make sure your footwear offers adequate cushioning.
Concerns
Before you first use an elliptical, make sure you are familiar with the controls and locate the emergency off button. If you find your feet fall asleep or grow numb when you use the elliptical, determine whether your shoes are too tight and rule out any medical conditions. Wiggle your toes in your shoes often during your workout and even consider dismounting the machine every 15 minutes to walk around for a minute or two to give your feet a break, recommends the "Providence Journal."
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