The elliptical machine is similar to a cross between a cross-country ski machine and a stair climber. The machine is designed to provide an intense aerobic workout with minimal strain on your joints. The elliptical trainer is designed to be easy to use and has advantages over the treadmill because the user controls the movement of the pedals, rather than having to keep up with the speed of the belt. The key to working out on an elliptical machine is to maintain your heart rate within your desired training range. Consult your physician before starting an exercise program.
Step 1
Put on your heart-rate monitor according to the manufacturer's instructions.
Step 2
Determine your training heart-rate percent. If you want to burn fat, work within 65 to 75 percent of your maximum heart rate. If you want to build cardiovascular endurance, work within 75 to 85 percent.
Step 3
Calculate your target-training range. Subtract your age from 220 and multiply the result by your target percent. If you want to work out within 65 to 75 percent, multiply the result by .65 and .75 respectively.
Step 4
Step onto the elliptical trainer, with your feet centered in the foot pads, and hold on to the handles. Start the machine moving by moving your legs back and forth in a walking motion. The handles should move back and forth, in time with the foot pedals.
Step 5
Select the desired exercise program, level and duration. Different models have different programs ranging from hill climbing, to intervals and manual programs. If you are new to the elliptical, try a preset program, such as a hill program, which simulates climbing hills, instead of setting your own manual program. You may also try an interval, which alternates between several minutes of high and low intensity.
Step 6
Select the desired exercise level. Each machine is different in terms of how high the levels go. If you are new to the elliptical trainer, start at a lower level, such as five, and increase the intensity as needed.
Step 7
Select the desired duration. The American Council on Exercise recommends at least 30 minutes for general health and 45 minutes for weight loss.
Step 8
Continue pumping your legs as the workout program starts. Maintain a steady speed throughout the session and use your heart-rate monitor to make sure your heart rate is within your target range. Drink plenty of water and use the towel to wipe away any sweat.
Step 9
Cool down for at least five minutes at the end of your session. The trainer should automatically include a cool down at the end of your session. If it does not, continue pumping your legs at half speed for up to five minutes after the program ends.
Tips and Warnings
- If you become dizzy or have difficulty breathing, stop exercising. Drink plenty of water.
Things You'll Need
- Heart-rate monitor
- Towel
- Water
References
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- "Physiology of Sport and Exercise" Dr. Jack H. Wilmore, et. al.; November 2007
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