Elliptical cross-trainer exercise machines mimic the natural stride of a brisk walk or run with minimal stress on the body's joints. Because the feet never leave the foot platforms on the machine, elliptical trainers provide a low-impact cardiovascular workout that is suitable for individuals with joint problems and athletic injuries, and are useful in muscle rehabilitation programs. Elliptical trainers provide a highly effective total body workout that will help you reach your weight-loss goals.
Step 1
Input your information into the automated console. You may be asked to input details such as your age, height and weight. This is not required, but will help the program to determine how many calories you are burning throughout the workout and what your target heart rate is.
Step 2
Choose the exercise program. Each elliptical machine comes with various choices for activity levels and challenges. Most machines offer a "cardio" option, as well as a challenging "hill climb" and "quick start." By using the quick start, you will not have to input your information, and you can increase the difficulty level manually.
Step 3
Set the level. After you choose the activity, increase the level manually to change the gradient of the slope. A higher level activity will make the body work harder, and will help you to lose more weight.
Step 4
Use the handle bars. Most elliptical trainers come with a small, static set of hand rests for just a lower body workout and movable handle bars that turn the workout into a full body blast. Using the handle bars helps you to burn extra calories and tone the entire body.
Step 5
Pedal backward. You can pedal elliptical trainers backward and forward. Each direction targets a different set of muscles. According to Heather L. Clifton and Julianne Abendroth-Smith, from the Department of Exercise Science at Willamette University, pedaling backward targets the muscles of the gluteus maximus, or buttocks. Alternating between backward and forward pedaling ensures that you will target the front and back muscles of the legs.
Tips and Warnings
- For the best results, exercise on the elliptical machine three to five times per week.
- Consult your doctor before starting a new exercise routine. Stop using the elliptical machine if you feel faint or dizzy.
Member Comments