Physical therapist recommendations on the use of an elliptical machine place emphasis on using the machine to rehabilitate muscles and joints in preparation for returning to everyday activity functioning levels. Ellipticals provide an all-body workout that offers many benefits, but be safe and check with your doctor prior to starting any new exercise program. The elliptical machine may not be suitable for your individual health condition.
Aerobics
Elliptical machines may be more beneficial than treadmills for aerobic exercise, according to Edward R. Laskowski, M.D., a physical rehabilitation specialist with MayoClinic.com. Ellipticals can provide an all-body workout by simultaneously working the upper and lower body while holding onto the handlebars or poles and walking on the machine at various speeds. Some machines allow for adjustment of incline or decline, thereby increasing muscle strength. Elliptical machines offer the choice of walking either forward or backward, each direction exercising different muscle groups. The overall motion of an elliptical machine combines the cross-country skiing motion with stair-stepping, which increases muscle mass, according to the American College of Sports Medicine.
Low Impact
Ellipticals provide a low-impact exercise that places less stress upon the lower body joints, including the hips, knees and ankles. Placing less stress upon the joints makes exercising less painful and discomforting for individuals afflicted with joint ailments, such as arthritis, or those recuperating from joint surgery. When using the elliptical machine, your feet never leave the pedals, which decreases impact and reduces wear and tear on your lower body joints.
Continual Adjustments
Proper adjustments need to be made to the elliptical machine to increase exercise efficiency and decrease injury risks. Make certain to properly adjust the machine to your size, preferred intensity level and movement range. Avoid injury by setting the stride at a comfortable level that does not stretch your legs too far and force you to walk out of your everyday gait. Adjust the upper body handlebars to a comfortable level to avoid overworking arm and shoulder muscles and prevent either leaning forward or backward while using the pedals. During initial stages of using your elliptical machine, start with a flat surface with the incline set at zero. As your workout progresses, gradually increase or decrease the incline setting. Start with walking at a slow speed and slowly increase your speed level as you become stronger.
Considerations
Different factors need to be taken into consideration while using elliptical machines to exercise. Increase your exercise effectiveness by considering your posture, making certain to stand up as straight as possible with your shoulders back, head up and stomach muscles tightened. Your entire lower body needs to support your body weight while using an elliptical machine. Listen to your body signals and stop at the first signs of nausea, headache, dizziness or pain. Consider having a bottle of water placed on the machine and drink from it throughout your exercise routine to prevent dehydration. Become familiar with the machine's controls, including speed, calories burned, resistance level and time prior to using. Prior to purchasing an in-home elliptical machine, consider your available space and plan enough room for ample headroom and body movement.
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