How Often Should I Use The Elliptical Machine?

An elliptical machine may be the first piece of gym equipment to head for if you're starting an exercise program. Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward R. Laskowski says that elliptical machines give you an aerobic workout on par with that you'd get from a treadmill. If you choose to use the elliptical trainer to get your daily dose of aerobic activity, the minimum amount of time you should use it is 30 minutes almost every day of the week. If you haven't exercised in a long time or have a chronic health problem, such as heart disease, talk to your doctor before engaging in strenuous physical activity.

Advantages

According to the American College of Sports Medicine, or ACSM, the elliptical machine offers distinct advantages for certain populations of exercisers who have difficulty performing high-impact activities, such as running, but who are amenable to weight-bearing exercises. Your feet remain on the pedals of the machine while you work, relieving the stress on your joints. If you have back or hip pain or medical conditions such as osteoporosis or arthritis -- or if you're just starting your fitness program -- the elliptical machine can be the best way to get your aerobic activity. Aerobic exercise is any sustained, repetitive physical activity that works your major muscle groups in your legs, hips and arms, increasing your body's need for oxygen.

Elliptical Use

Regardless if you choose the elliptical machine, treadmill or stationary cycle as a way to get aerobic exercise, the three things you need to keep in mind are that frequency, duration and intensity all matter. According to the ACSM, you should try to exercise as many days out of the week as you can for at least 30 minutes when performing moderate-intense physical activity, but a minimum of at least five days a week. You can increase the intensity of your exercise using an elliptical trainer, just as you would a treadmill or other piece of gym equipment. If you exercise vigorously, aim for 20 minutes at least three days of the week. These minimum recommendations are what most healthy adults need to keep in good physical shape and reduce their risk of chronic illness.

Weight Loss

If you're using the elliptical machine for purposes of weight loss, the ACSM indicates that its recommendations are different than those for simply improving or maintaining your health. Depending on your daily calorie intake, you may need between 60 and 90 minutes of moderate-intense physical activity every day of the week to reduce body fat.

The Intensity Factor

More sophisticated elliptical machines, sometimes called cross trainers, have handles that allow you to employ the arm motion of cross country skiing, giving your upper body a workout. Most elliptical machines have settings that let you increase pedal resistance, as well those that widen the arc or "ellipse" of your stride. These features serve to increase the intensity of your aerobic exercise -- and it's important that you put forth the right amount of effort. The American Council on Exercise, or ACE, indicates that most healthy adults engage in aerobic activity such that their target heart rate -- the number your heart beats every minute -- is somewhere between 50 and 80 percent of their maximal heart rate, or MHR. You can find your MHR by subtracting your age from the number 220. Monitor your efforts by occasionally coming to a pause on the elliptical. Press your fingers against your carotid artery gently and count your pulse for 10 seconds; then, multiply it by six. ACE stresses the importance of starting out on the low end of your target heart rate if you're an exercise newbie and increasing the intensity of the activity as your physical endurance improves.

Start Out Easy

Baby steps might not seem like the ideal way to get in shape, but taking it slow and easy is advised if you've been sedentary for a long time. MayoClinic.com notes that you can start out with only five minutes on the elliptical at a time, slowly adding additional minutes to your workout until you can exercise consistently for an entire half-hour -- or longer. Unless you have a physical condition that precludes use of other exercise machines, don't categorically rule them all out. As ACE points out, there's no one piece of gym equipment that's best for everyone. Vary your aerobic workout by challenging yourself on the treadmill, stair stepper or a stationary bicycle, and pick activities that you enjoy so you'll stick with your fitness program. And remember to add strength training to your exercise routine at least twice weekly to build lean muscle. The ACSM recommends performing eight to 10 different strength-training exercises, with between eight and 12 repetitions.