An elliptical machine -- also called an elliptical trainer -- is a stationary exercise machine that simulates running or walking. This type of machine is an excellent alternative to running outside or on a treadmill, since it provides a cardiovascular workout with little stress and strain on the joints. Many newer elliptical machines also feature upper-body handles or poles so you can exercise your arms as well as your legs.
Choosing an Elliptical
The size of an elliptical machine varies somewhat depending on whether it is a rear-, center- or front-drive machine, so take its footprint into consideration before bringing one home. You should also try out any machine before buying it, to see how well it matches your body size and how it feels as you exercise.
Form
Proper form is essential to gaining the maximum value from your elliptical workout, states the American College of Sports Medicine. Holding your shoulders back and abdominal muscles tight works your core as well as your legs. Avoid straining your neck and back muscles by keeping your head up and looking forward rather than down. Avoid keeping too tight a grip on the handles or bars. If your elliptical machine is the kind that also allows for an upper-body workout, power the movement with your arms and not your hands. Don't hunch or lean forward; rather, allow your lower body to support your weight.
Routines
As with any form of exercise, the best elliptical machine routine is one that you can perform regularly, between three and five times per week. If you are new to exercising, it's a good idea to keep your workouts short -- perhaps 30 minutes -- and alternate workout days to allow time for your muscles to recover. As you begin to gain stamina, you can extend your elliptical workout time to 45 minutes. Many people like to alternate their elliptical workout days with other forms of exercise, such as yoga, swimming or bicycle riding. Once you have established an elliptical routine, you can challenge yourself and prevent boredom by moving the pedals backward as well as forward, pedaling both with and without holding the hand grips, and by varying speed and resistance.
Calorie Count
Many elliptical machines are equipped with a calorie counter, which gives you a general guide to the number of calories you are burning, based on the length and intensity of your workout. While a calorie counter can help motivate you to exercise, remember that the readout is only an estimate, warns the AllEllipticals.com website. Elliptical machines are programmed with default statistics, giving average results for average users; there is no way to know your precise calorie expenditure. As a general rule of thumb, an hour-long moderate elliptical workout will burn about 300 calories; a high-intensity workout, 600 calories.
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