An elliptical trainer is a piece of exercise equipment that delivers a low-impact aerobic workout. The equipment is ideal for people with lower back pain or joint injuries who are looking for an alternative to jogging and running, according to College Sports Scholarships. Elliptical trainers, also called cross trainers, provide a total body workout that exercises the lower body through a pumping action and the upper body with handles that move with your foot patterns.
Step 1
Start slowly by becoming accustomed to the coordination required on the elliptical trainer. Stand on the pedals and hold on to the handles. Move your legs as if you are walking. According to the American College of Sports Medicine, you should initially take time to familiarize yourself with the various electronic features on your machine, such as resistance levels, heart-rate monitors and distance counters.
Step 2
Hold your head up and keep your back straight when operating the cross trainer. According to the American College of Sports Medicine, your chin should be pointing forward while your arms remain relaxed. Pull in your abdominal muscles and avoid leaning on the front of the machine to prevent back injuries.
Step 3
Add intensity by increasing the speed at which you pump the pedals. Leave the gear set on high and pedal faster so that you reach an aerobic state. You should not be able to hold a conversation when you're pedaling hard enough to get the calorie-burning benefits of an aerobic workout.
Step 4
Pedal backwards to work a different set of muscles and obtain a more complete full-body workout, according to MayoClinic.com. Set the machine on a more difficult resistance to build additional muscles. Use the incline feature to provide an even more intense workout.
Step 5
Stay on the elliptical trainer for longer periods of time as you build up your endurance. According to the Cleveland Clinic, after you've increased speed and resistance, you should add minutes to your workout gradually. Try a circuit training approach by riding slowly for five minutes and then as fast as you can for two minutes. Alternate for an effective cross-training routine.
Tips and Warnings
- To receive the full benefits of an elliptical trainer, you must use it regularly and gradually increase the intensity and diversity of your workouts. After you've checked with your physician to make sure you can safely use an elliptical trainer, the American College of Sports Medicine recommends developing a routine that you practice daily for a set number of minutes with variations in your stride.
- If you purchase an elliptical trainer for home use, make sure that you have adequate space to work the machine as well as room to safely mount and dismount.
Things You'll Need
- Elliptical trainer
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