The elliptical trainer has cozied up right next to the treadmill as the piece of exercise equipment of choice for many fitness enthusiasts. For years, people have complained about the distress placed on the joints in the ankles, knees, hips and lower back. Although sufficient for improving cardiovascular and cardio respiratory fitness, the treadmill and stairclimber have been maligned for exacerbating pain in joints of the body. The elliptical trainer, which offers the combined benefits of the other modalities, reduces the stress placed on the joints of the body. There are two types of elliptical trainers. The first has connecting handrails that should be lightly held to maintain proper balance and posture. The second type has free-moving handrails that move in concert with the opposite foot pedal. Following are tips for using this popular piece if exercise equipment.
Getting Started
Step 1
Safely mount the elliptical by placing one or both hands onto the handrail as you step up into foot pedals. If the machine has free-moving arms, there is typically a stationary bar situated at the bottom of control panel that can be used for support.
Step 2
Begin the circular rotation of the pedals with the legs. This must be done in order to program the machine to the desired levels. Most machines will require a certain pace in order to continue programming.
Step 3
Maintain a grasp on the handrail or support bar with one hand and select the desired levels with the other. Required information includes age, weight, desired time, desired level of intensity and ramp elevation. Proceed with ease.
Step 4
Grasp the area of the handrail designated for monitoring of your heart rate, if applicable. Both varieties offer heart rate monitors. Hands must maintain constant contact in order for the reading to be displayed. Stay within the ranges indicated on the machine depending on your individual goals and fitness level.
Step 5
Incline the elliptical to simulate an uphill climb. While inclined, maintain total foot contact with the pedals. Heels of the feet should only lift up slightly when at level elevation, which simulates walking or running. Rotate the pedals in reverse to increase involvement of the hamstrings and glutes.
Tips and Warnings
- When exercising on an elliptical, particularly with the connecting handrails, it is paramount to maintain an erect posture. The tendency presents itself for slouching or leaning forward on the handrails. This decreases total body support and reduces the body's work effort, thus, decreasing caloric expenditure. Experienced individuals can release the handrails and/or handles, thrusting total support on the body. This maximized calories burned, as well as assists in core stabilization.
References
- American Fitness; "Treadmills vs Elliptical Trainers;" Jul/Aug2002, Vol. 20 Issue 4 pg. 9
- NSCA's Essentials of Personal Training; Earle, Roger and Baechle, Thomas; 2004
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