Elliptical trainers can give you everything from an intense cardiovascular workout to a casual stroll just to get your body up and moving. Elliptical machines often feature built-in computers to track distance, time, calories burned and heart rate, making them a suitable choice if you're motivated by tracking your progress. The low-impact nature of these machines makes them ideal if you have joint, back or foot problems. Working out on an elliptical machine properly will help you get the most out of your workout, while reducing your risk of injury.
Step 1
Step onto the elliptical machine and grip the handles loosely. Refrain from leaning forward, and be mindful of your posture. Keep your shoulders back, your chin up and your abdominal muscles tucked in to protect your spine.
Step 2
Warm up for three to five minutes at a gentle pace when you first start working out on an elliptical machine. The easy pace will get your muscles warm and ready for the aerobic activity ahead. Allow your heels to lift naturally as you move.
Step 3
Increase your pace gradually as you come out of the warm-up period. Relax and allow your lower body to support your weight as you let your legs and knees move through their full ranges of motion.
Step 4
Raise the intensity of your workout by adjusting the resistance on the elliptical machine. Most machines have a computer console that allows you to select resistance based on numbered levels. The higher the level, the harder it will be to move the pedals, increasing how hard your muscles have to work to keep the machine moving.
Step 5
Alternate the direction you pedal about halfway through your workout or change which way you move each time you work out. Most machines allow you to pedal backward, which engages different muscles.
Step 6
Keep a steady pace for 20 to 30 minutes when you work out on an elliptical to help condition your heart and burn calories. Gradually increase the time you spend on the machine or increase the resistance level you select for your workouts as your fitness level increases.
Step 7
Measure your heart rate frequently while you exercise. Some elliptical trainers have built-in heart rate monitors that display your beats per minute on a screen. If yours doesn't, press your fingers lightly against the side of your neck until you feel your pulse and count how many times your heart beats in 30 seconds, while watching the seconds on a watch or clock. Multiply the number by two to determine your beats per minute.
Step 8
Subtract your age from 220 to determine your heart's maximum beats per minute. Multiply this number by 0.5 and by 0.85 to get the low and high ranges of your target heart rate zone. Try to keep your heart rate between these two numbers for the main portion of your elliptical workout.
Step 9
Slow your pace and decrease the level of resistance near the end of your workout to allow your muscles to cool down and help your breathing and heart rate return to normal.
Step 10
Gently stretch your major muscle groups, including your arms, thighs, calves and chest after your workout to prevent muscle spasms. Hold each stretch for 15 to 30 seconds to improve flexibility.
Tips and Warnings
- Try interval training to vary your elliptical workouts. "Fitness" magazine suggests starting with a warm-up at a resistance level of three or four, moving up to level five or six for five minutes, increasing to level six or seven for five more minutes, then to level eight or nine for 10 minutes. Decrease the resistance level by one or two levels every five minutes for an additional 10 minutes to conclude your workout.
- Talk to your doctor before beginning any new exercise routine.
References
- MayoClinic.com; Elliptical Machines: Better Than Treadmills?
- Baby Center: Elliptical Trainers: How They Help and What to Look For
- Fitness: Quick Calorie-Blaster: Elliptical or Stairclimber Intervals
- American College of Sports Medicine: Selecting and Effectively Using an Elliptical Trainer
- American Heart Association: Target Heart Rates
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