Elliptical machines, commonly referred to as cross trainers, are considered low-impact pieces of equipment. Once you place your feet on the pedals, they stay there for the duration of your workouts. This makes them beneficial if you have joint problems or back issues. The elliptical also comes with various adjustments.
Identification
Elliptical trainers are cardiovascular machines that are primarily used for weight loss. As opposed to other machines like exercise bikes and treadmills, you get a full body workout when you step onto an elliptical. This can not only help you lose weight, but also help tone your body.
Function
The elliptical is operated from an upright position. After placing your feet on the pedals, grasp the handles at about chest height and move your arms and legs back and forth in a smooth, alternating motion. Keep your core tight, look straight ahead and keep your shoulders broad. When you glide on the elliptical, move in a steady and controlled motion.
Benefits
The benefit of elliptical trainers is that they provide an aerobic workout as well as strengthening or resistance training, because the arms can be pushed and pulled, thus working the upper body, according to the Spine-Health website. The latissimus dorsi, rhomboids, deltoids, pectorals, triceps and biceps all get worked in the upper body. The lats and rhomboids are back muscles, the delts are shoulder muscles, the pecs are in the chest, and the triceps and biceps are in the upper arms. The glutes, quadriceps, hamstrings and calves are the main lower-body muscles that get worked with this machine.
Features
The elliptical has a resistance adjustment on the console. If you turn it up, you will make it harder to move the handles and pedals, leading to a more intense workout. You also have the option of adjusting the incline or taking your hands off the movable handles and placing them on nonmovable handles that are located beneath the console. This will shift the emphasis to your legs. Most elliptical machines can be pedaled in reverse as well to work different muscles, according to MayoClinic.com.
Time Frame
The American College of Sports Medicine recommends 30 minutes of physical activity to reduce disease risk, and 60 to 90 minutes to lose weight. Work out for a length of time that satisfies your needs based on these guidelines. If you are short on time, you can still get an intense 30-minute workout by simply turning up the incline or resistance. In either event, try to fit in five days of elliptical training each week.
Considerations
If you want to max out your workouts, try doing interval training. Start out with a light 5-minute warm-up, then increase your intensity for 30 seconds. Reduce your intensity for 60 seconds, then increase it for 30 seconds again. Alternate back and forth for the remainder of your workout. This type of training will boost your caloric output and also lift your metabolism once you are finished. Instead of just speeding up with your intervals, utilize the adjustments. Increase the incline, increase the resistance or do both at the same time.
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