It's no secret that regular cardiovascular exercise offers a number of benefits including weight loss, increased stamina, improved mood, a stronger heart and less risk of some chronic diseases, such as high blood pressure and Type 2 diabetes. But finding the time to exercise can be a challenge. Exercise machines like elliptical trainers offer you a convenient way of working out, either in the gym or the comfort and privacy of your own home.
Step 1
Select an elliptical trainer that feels comfortable to pedal. Most gym elliptical trainers are designed to fit a variety of body types, and you can achieve a comfortable stride by simply adjusting your foot placement in the oversize pedals. For home elliptical trainers, the stride length, pedal width and pedal angle all affect pedaling comfort. The only way to be sure a home elliptical suits your body is trying it out before you buy it.
Step 2
Warm up by pedaling gently for five to 10 minutes before you begin your actual workout. This gives your body a chance to gradually make the physiological changes necessary to prepare for an intense workout. If your elliptical trainer has moving handlebars, push and pull them gently during your warm-up.
Step 3
Pedal harder to begin your actual workout. You can choose between pedaling faster, adjusting the elliptical trainer's resistance higher, or both. Aim for 20 minutes of vigorous pedaling or 30 minutes of moderate exercise. For moderate exercise, you should be slightly out of breath and able to talk normally, but not sing. For vigorous exercise, you should be more out of breath and only able to talk in short sentences or a few words at a time.
Step 4
Stand up straight throughout the workout; leaning forward on the machine's frame makes the exercise easier, which reduces the benefit. Push and pull vigorously on the moving handlebars for an even more intense workout. If your elliptical doesn't have moving handlebars you can either hold onto the frame for stability -- just don't lean -- or pump your arms as if running.
Step 5
Pedal slowly for the last five to 10 minutes of your workout. This cool-down period allows your body to gradually adapt back to a state of rest. On some elliptical trainers, the pedals can continue moving for a short time even after you stop pedaling, so wait until the pedals are stationary before you dismount.
Step 6
Hold on to the elliptical frame for balance as you stretch the major muscle groups you just worked -- calves, hamstrings, quads, chest and back. Post-workout stretching helps increase your flexibility and decrease muscle soreness. If you're going to lift weights, you can put off the stretching until after your strength-training workout.
