Elliptical machines are a great total body cardiovascular workout option. They differ from the treadmill in that they are low impact, usually fit your natural body shape and most models incorporate the upper body, burning a significant amount of calories, according to All Ellipticals. Many people will sit on an elliptical and do the same repetitive motion for a half hour or more without taking advantage of the variety the elliptical offers. For best results, chose an elliptical model with both movable arm handles and an adjustable incline option.
Push
To target your chest and triceps muscles, open your palms on the handlebars and push with your hands. Do not allow yourself to pull back on the handles, only push. Increase the intensity level of the elliptical for a more muscular workout. To incorporate your core, try pushing with just one hand and place the other behind your back. This creates instability and allows the working arm to get a more intense workout.
Pull
To target your back and biceps muscles, hook your fingers around the handles and pull on the bars. As you pull back, keep your abs engaged and your back straight, and pull your shoulder blade back, trying to pinch your two shoulder blades together. Increase the intensity level on the elliptical to keep the workout challenging. Try this with one hand as well for added intensity.
Backward
Pedaling forward is the norm on the elliptical but vary the routine by trying all of the exercises backwards. You will target the hamstrings and glutes on a backward pedal. For balance, try pedaling without your hands. For a deeper glute workout, hold onto the stationary handles and squat low while maintaining a backwards pace.
Intensity
There are a few different intensity charts, called rate of perceived exertion, or RPE charts. Borg has created the most useful chart that also estimates heart rate. It is a chart that offers a scale from six to 20 and is meant to coincide with heart rate where your perceived number is multiplied by 10. For example, if you are exercising at what you perceive to be a 12, your heart rate is probably around 120 beats per minute. During your elliptical workout, vary your intensity from about 10 to 18 to raise and lower heart rate.
Routine
Put all of these combinations together with varying intensity to create a unique workout all your own. Start on the elliptical going forward for three minutes, then switch to backwards for three minutes at an RPE of nine or 10 to warm up. Perform one minute of pushing, then one minute of pulling at RPE 11, then repeat at RPE 12, and recover for two minutes. Pedal backward and pull with one hand for one minute, then push with the same hand for one minute at RPE 12, repeat with the opposite hand at RPE 13. Recover for two minutes. Pedal forward for two minutes at RPE of 16, and then recover for two minutes. Pedal backward at RPE of 16 for two minutes, and then recover for six minutes for a 30-minute workout.
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