Elliptical Basics
An elliptical is a stationary machine designed to simulate walking or running. Unlike a treadmill, there is no jarring or pounding on the joints because your feet stay flat on the pedals at all times with smooth continuous motions. This results in a non-impact workout that is especially beneficial for people with knee or back issues. An elliptical also offers a total body workout because it uses the upper and lower body, as well as the cardiovascular system.
Programs
Users begin by stepping on the machine and selecting the workout program they want. Most ellipticals have display monitors that allow users to choose speed, incline, difficulty level and length of workout. Some machines will also ask for weight to calculate and display heart rate and the number of calories burned. Many machines also have preset programs that will automatically change the incline and speed throughout the workout.
Motion
An elliptical is classified by the location of its drive, or motor. A front drive has the motor at the front, which can cause you to lean forward while using it. Rear drives are more modern machines and tend to offer more balance. Both types work with foot pedals that run on rails or rollers underneath, which create the continuous, elliptical motion of the pedals. While the foot pedals are moving, the hand levers also move in a forward and backward motion. They are driven by the motion and speed of the pedals.
With the machine challenging the upper and lower body at the same time, you use several major muscle groups, including those in the shoulders, upper back, chest, arms, hips, buttocks, thighs and calves. Users can also pedal backward on an elliptical which uses the leg muscles differently, putting more emphasis on the backs of the legs.
Safety and Effectiveness
When using an elliptical, body positioning is important for safety and effectiveness. You must hold a straight posture and look forward to maintain balance. Distribute your body weight evenly, on both your feet, and your knees, with your toes should facing forward. For the added challenge of working on balance and core strength, you have the option of not holding the handles, although they will continue to move as the foot pedals move.
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