Elliptical trainers, sometimes referred to as cross trainers, allow you to engage in the movement of running or walking without the impact. If you suffer joint pain, arthritis or other musculoskeletal disorders, an elliptical trainer can make cardiovascular exercise more attainable. Even though the motion will feel similar to a running, it may take a little time to get used to it; allow yourself a week or two to adjust.
Balance
When you first start using an elliptical, finding your balance can take time. Elliptical machines have pedals that move in a predetermined motion. While you may have the ability to adjust the resistance or the incline of the motion, the track of the machine is fixed. If you run or walk with a stride length or width that varies from that of the elliptical trainer, you may struggle at first to find your balance. Before you get on the machine, hold onto the fixed handles. Place one foot on a pedal, being conscious of the fact that the pedal will probably move when you step on it. Step up onto the second pedal and hold onto the handles until the pedals "settle" in place. When you feel comfortable, begin stepping forward to acclimate yourself to the motion of the machine. Once you feel comfortable, bring the pedals to a stop. Keeping one hand on a fixed handle, select a program or resistance from the machine's console. The first few times you use the elliptical, hang onto the fixed handles. As you get more comfortable, use the movable handles or allow your arms to swing at your sides.
Posture
The American College of Sports Medicine's 2005 publication on "Selecting and Effectively Using an Elliptical Trainer" emphasizes the importance of posture. Stand upright with your shoulders back, head facing forward. Avoid leaning forward or backward while using the machine. You may feel tempted to lean forward onto the handlebars but doing so will reduce the effectiveness of your workout. If you're holding onto handles, keep a firm grip but avoid clenching your fists. Engage the core muscles of your hips, abs and back throughout your routine. Not only will this help your posture, but it will also make your workout more effective.
Foot Placement
The American College of Sports Medicine emphasizes the importance of using your entire foot during the elliptical machine's motion. When using an elliptical, you might find yourself balancing on the balls of your feet, not rolling through the entire motion from heel to toe. This can lead to numbness or tingling in your feet and lower legs. Concentrate on maintaining a foot strike similar to the one you would use while walking or running on a treadmill. Press through your heel and roll your foot all the way forward to the ball of your foot, finishing the movement by pressing through your toes before returning to the heel placement.
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