Portable elliptical trainers fall into two categories: mini trainers without handlebars and portable ellipticals with handlebars. The handlebars for portable trainers are just for holding on to for balance. They are not like the movable arms you can use on full-size ellipticals. You do not need the handlebars to work your legs with the pedals and get a cardio workout, but if you have difficulty balancing you should look into this option.
Forward Exercise
Elliptical machines, even the portable ones, are two-directional. You can move the pedals forward or backward to target different parts of the legs. Pedaling forward requires you to plantarflex your ankles as you push down with the balls of your feet. This works several muscles of the lower leg including the two main calf muscles. Smaller muscles involved in moving the ankle also work. You also work your thighs and glutes on an elliptical, but do not make the mistake of thinking this is a strength training exercise for the legs. Using the elliptical may tone your legs somewhat, but it is mainly for aerobic conditioning and burning calories. To use the elliptical trainer in the forward direction, step on to the pedals with your feet centered. Grab the handles first and step on one at a time if you have handlebars. Stand up straight and squeeze your abs. Pull your shoulders back and hold your arms at your sides if you do not have handlebars. Push down with the ball of your left foot and then your right to move the pedals forward in an elliptical motion.
Backward Exercise
You can also pedal the elliptical trainer in the reverse direction. You do not need to do anything special to the machine, but you do need to change the weight shift in your feet. Instead of pushing forward with the balls of your feet, push backward through the heel. Be sure not to lean forward to compensate for this backward motion or you will slump and assume improper posture. Stand upright and without leaning back or you may lose your balance. Pushing through your heels dorsiflexes your ankles. Dorsal flexion is what is typically thought of as ankle flexion when you pull your toes toward your shin. Step on to the machine carefully with or without holding the handlebars. Stand up straight and push down with your left heel as you bend your right knee and put your weight into your left leg. This moves the pedal backward. Bend your left knee and push through your right heel as you straighten your right leg to continue the elliptical motion.
Moderate vs. Vigorous Intensity Exercise
When you use the elliptical trainer, you have the option of doing moderate exercise or vigorous exercise. Your speed is an easy way to regulate intensity on a portable elliptical. Some portables also have resistance levels you can select to raise the difficultly level of the exercise. Use your breathing as a gauge for intensity. If you can chat with a friend but are sweating, you're probably working at a moderate intensity. If you cannot say more than a few words, you are likely doing vigorous exercise. The American Heart Association recommends 30 minutes of moderate-to-vigorous intensity exercise most days of the week. The Centers for Disease Control and Prevention, however, advises a minimum of 75 minutes a week of vigorous intensity exercise or 150 minutes a week of moderate intensity exercise.
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