Most gyms and fitness centers offer elliptical trainers as well as treadmills. Edward R. Laskowski of the Mayo Clinic recommends elliptical workouts as a low-impact alternative to treadmill walking or running. Your feet never leave the pedals on the elliptical, meaning your legs and joints do not have to pound against the floor. The elliptical machine provides a moderate to intense aerobic workout that targets muscles in the upper body, lower body and core. Be sure to wear properly fitting walking or running shoes during your workout.
Step 1
Warm up for five minutes before you begin your workout. You can warm up by walking briskly, running in place or pedaling slowly on the elliptical.
Step 2
Step onto the elliptical and begin moving the pedals to turn on the console display. Grip the handlebars or poles to stabilize yourself.
Step 3
Select a workout mode. Use the console keypad to navigate the options. Most elliptical machines allow you to choose between manual mode, in which you can adjust the settings yourself throughout your workout, and a variety of preset modes, such as intervals, sprints, fat-burning or hills.
Step 4
Enter a time limit for your workout. The Centers for Disease Control and Prevention, or CDC, recommends that adults exercise for at least 10 minutes at a time to get the benefits of an elevated heart rate. To achieve the minimum weekly exercise totals recommended by the CDC, exercise at moderate intensity for 20 to 25 minutes daily or for 30 minutes a day for five days a week. You also may choose to exercise at high intensity for 15 minutes a day, five days a week.
Step 5
Enter your weight and age to allow the elliptical machine to more accurately estimate the number of calories you burn during your workout.
Step 6
Push or pull on the machine's ski poles to tone your upper body while you exercise.
Step 7
Pedal more slowly at a higher resistance to focus on strength training, or more quickly at a lower resistance to focus on cardiovascular training.
Step 8
Pedal at a high incline level to emphasize the quadriceps and hamstring muscles in your thighs and the gluteal muscles in your butt, or at a low incline level to emphasize the calf muscles in your lower legs. Pedal forward to emphasize the hamstrings at the back of the thigh, or backward to emphasize the quadriceps at the front of the thigh.
Step 9
Keep your back straight and your abdominal muscles engaged throughout your workout. When you maintain the proper posture on the elliptical, your abdominal muscles work as stabilizing muscles.
Step 10
Cool down for five minutes at the end of your workout by pedaling slowly or walking.
Tips and Warnings
- Supplement your exercise on the elliptical with strength training two or three times a week. The CDC recommends that adults perform strength-training exercises on at least two days each week. Vary your elliptical workouts to stay motivated and engaged. For example, complete a hill or interval workout one day and an endurance workout the next day.
Things You'll Need
- Athletic shoes
- Elliptical machine
References
- MayoClinic.com: Elliptical Machines---Better Than Treadmills?
- Man Health Fitness Solutions: Elliptical Exercise Equipment Examined
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- American Society of Biomechanics: Comparing Muscle Activity During Forward and Backward Striding on an Elliptical Trainer
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