An elliptical machine is a piece of exercise equipment that provides a full-body workout when used effectively. While any amount of exercise is helpful, you can benefit from the various features on your elliptical trainer by learning how to operate it properly, taking advantage of its availability and gradually increasing the intensity of your workouts.
Set Up
Start by making sure that you have enough room to ride your elliptical and a power source is nearby. Check that the equipment is resting on a stable surface to avoid falls. Properly adjust the machine when you first get it so you can reach the handles easily and maintain proper form when you press the pedals, according to the American College of Sports Medicine. Familiarize yourself with the electronic features on the equipment to be able to transition smoothly from one mode to another. Find the "On" and "Off" button if you have a motorized elliptical.
Form
Stand on the machine with your head up and shoulders slightly back as you grip the handles on each side. Your arms should be relaxed as you tighten up your abdominal muscles. You shouldn't have to lean forward to reach the handles, and your feet should fit comfortably on the pedals, evenly supporting your body weight. Hold the handles loosely and keep your head up as you begin to pedal.
Beginners
Warm up with a smooth, steady stride. Keep your hands lightly holding the handles while you pump the pedals. Maintain an even stride as you get accustomed to the machine. Ride slowly for about five minutes and then pick up the pace. Start with the machine on an even incline until you are comfortable with the motion. Stop pedaling forward and then reverse your movement to pedal backward to work different leg muscles. Begin by using the machine for about 10 minutes and build up your endurance by adding minutes to each workout. The number of calories you burn on an elliptical depends on your weight and the intensity of your workout, but you can burn an average of about 400 calories in a 30-minute workout.
Advanced
Advance your elliptical workouts in a variety of ways. Continue to add time to your workouts until you can keep going for up to 60 minutes to increase your endurance and burn additional calories. Increase the incline of the machine if your elliptical trainer offers the feature. Perform drills that include two minutes of pedaling as fast as you can with alternating drills at a slower pace. Hold free weights in your hands and ride the machine without holding on to the poles. Vary your routines to work different muscle groups, enhance your balance and increase your aerobic capacity.
Warning
An elliptical machine is considered a low-impact aerobic exercise device that reduces the stress on your knees and back compared to running or jogging. At the same time, the workout places significant stress on your knees that move through the entirety of the workout. If you begin to feel pain shortly after beginning your workout that doesn't dissipate as you warm up, see your doctor to find out if you have an underlying condition such as arthritis that could worsen with the exercise.
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