An elliptical trainer is a machine that provides weight-bearing exercise without the high-impact, bone-jarring movements associated with running. You can achieve similar cardiovascular benefits on an elliptical machine as you can while running, according to the American Council on Exercise. It's an ideal exercise machine for people with low back pain, joint problems or arthritis, and it can incorporate a variety of training modalities.
Aerobics
With the tension set to "Low," you easily can achieve your maximum heart rate aerobic levels on an elliptical machine. Some elliptical trainers come with built-in heart rate monitors you can use to measure your target heart rate and monitor your training results. The machine provides a full-body workout when equipped with handles that work the upper body while you pedal in a circular motion with your lower body.
Resistance
Most models come with resistance settings that you can use to build muscles. By increasing the tension, you must work harder to pedal and move the handles, challenging your legs, thigh, buttocks, arms and chest to engage more effectively. Maintain proper posture and keep your back straight and shoulders back when using the elliptical trainer to avoid injury and to work your core muscles.
Circuit Training
An effective time-saving workout is using the machine alternately for an aerobic workout and strength training routine. Start with slow pedaling to warm up your muscles and then ride as fast as you can for five minutes. Slow down and pedal slowly for 10 minutes and alternate for the entire workout. Increase the resistance between sprints and pedal at moderately heavy resistance levels for five minutes, returning to a slow ride. Then increase the resistance to its maximum level for three minutes. Circuit training is valuable to provide you with a complete exercise regimen, and it breaks up the sometimes monotonous workout you get when staying in one place on one machine.
Variations
Many elliptical machines can be pedaled in reverse to work different leg muscles. Stop pedaling forward before you engage the backward motions to stabilize yourself and allow the gears to switch smoothly. Raise the grade of your elliptical if you have that feature to intensify your workout. Hold the handles with your palms up instead of down to work your triceps. Stand on the elliptical and let go of the handles to engage your core muscles to maintain your balance.
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