Elliptical trainers are similar to a cross between a cross-country ski machine and a stair climber. An elliptical trainer provides a low-impact aerobic workout and strengthens the muscles in your thighs and buttocks. While there are variations between manufacturers, most machines have a preset workout routines including hill, interval and random routines. Elliptical trainers also have a manual mode if you prefer to create your own workout routines.
Hill Routines
Hill routines simulate a gradual hill climb and may involve one large hill or a series of rolling hills. Some hill routines simulate climbing famous landmarks, such as Mount Kilimonjaro or the Eiffel Tower. Hill routines are good for beginners because of the gradual climb. In addition to the type of hill, you can also set the difficulty level -- the levels start at 1 and may go up to 20 or higher, depending on the machine. The lower levels will still provide a gradual climb, but the peak will not be as steep as at the higher levels. Depending on the machine, a hill routine may have a preset duration or may allow you to set how long you wish to exercise.
Interval Routines
Interval routines alternate between high and low intensity settings during the routine. Generally, the interval begins at little or no incline for two to five minutes, then jumps up to a very high incline for the same amount of time. Interval routines are good for more advanced exercisers and those who have plateaued on the gradual hill climb. As with the hill routine, the intensity level determines the steepness of the incline, and lower levels have a lower incline for a smaller variation between the intervals. You may have a preset duration, or the machine may let you to set the length of the session.
Random Routines
Random routines are a cross between interval and hill routines. You climb hills throughout but you may jump from a gradual climb to a sudden high peak, then down back to a zero incline. As with the interval, the random routine is good for more advance exercisers and those looking for a more challenging workout. The level you set determines the height of the highest peaks, and the machine may set the duration or let you choose.
Manual Routines
The elliptical trainer has several buttons that allow you to create your own workout. In addition to the level and duration of the session, you can also set the height of the incline. Some machines may also have a resistance button, which controls how hard you have to push against the foot pads. Manual routines are ideal for exercisers who are training for a specific goal or who need more than the preset routines can provide.
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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