Elliptical machines provide an excellent aerobic exercise option, particularly for those who desire a low-impact workout that does not place stress on the joints. Unlike a treadmill, which has a continuously moving belt and can be quite dangerous if the exerciser stops moving, an elliptical machine is generally safe. Your feet always stay in the pedals, and the machine stops moving when you stop. However, use of any exercise machine demands that you observe safety precautions during your workout.
Before Using
Look for a machine with a non-slip pedal surface with ridges that prevent your feet from slipping. Be sure the machine is appropriate for your stride length and allows for free range of movement. Elliptical machines should have sturdy, easy-to-reach poles or handgrips. Before using an elliptical for the first time, read the owner's manual, or request an orientation session if you are exercising at a gym. Don't begin operating the machine until you have a good understanding of how to use all of its controls, particularly those that increase speed and resistance. Wear proper exercise gear, and protect your feet with athletic shoes.
Getting On and Off
Elliptical machines are positioned much higher from the ground than a treadmill or exercise bike, so just stepping on the machine takes some practice. Always step on and off the machine from the pedal that is positioned lowest to the ground. Begin your workout slowly -- establish a rhythm before attempting to speed up your movement. Before you get off the machine, allow the pedals to come to a complete stop; dismounting while the pedals are still moving could cause injury.
Safe Operation
While it's a good idea to take advantage of all the features that your elliptical machine offers, you may want to limit the amount of backward pedaling you do. According to the Dummies.com website, pedaling backward on an elliptical may place extra stress on your knees, so it's best not to do it for a prolonged period. Don't operate the machine without holding on unless you are confident of your balance.
Workout Length and Intensity
Keep your first elliptical workouts relatively short, about 10 minutes at a time. Make increases in exercise intensity and length gradually. It is possible to lose control of an elliptical machine if you allow the pedals to build up momentum you cannot sustain. If you sense you cannot maintain the degree of speed you have established, back off a bit on your pedaling.
Maintain Good Form
Maintaining good form on the elliptical helps you stay safe and ensures the best results. Place your feet firmly in the center of each pedal. The American College of Sports Medicine recommends that you hold your shoulders back and your head up, keeping your abdominal muscles tight. Look straight ahead rather than down as you pedal. Allow your lower body to support your weight rather than tightly gripping the handles.
Health Concerns
Some medical conditions, such as heart disease or problems with balance, could potentially affect your safety when using an elliptical machine. Consult with your physician before embarking on an exercise program that includes use of an elliptical machine.
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