An elliptical machine helps people lose weight and stay fit through cardiovascular exercise. The machine functions as an alternative to treadmills. Ellipticals place less stress on the knees and hips, so they can burn several hundred calories per workout without harming the skeletal joints. Ellipticals have similar controls to a treadmill, but some of the machine's idiosyncrasies make it more difficult to understand when you first start using the equipment.
Step 1
Hold the handles firmly during the workout. Hold the handles while stepping onto the machine to keep your balance as well. The handles move back and forth as you workout on the machine, so they help firm your arms and burn more calories during a workout.
Step 2
Place your feet flat on the foot platforms. Using an elliptical machine requires balance, so placing feet flat on the platform and holding the handles will ensure you will not fall off of the machine and incur injuries.
Step 3
Step forward to move in a normal motion as if you are walking on a treadmill or jogging outside. You can control the speed at which the pedals move by pushing the handles faster or simply stepping faster. The control panel on your elliptical has a feature to increase resistance. Push the "up" arrow to increase the resistance of the pedals. This also makes the workout more difficult, burning more calories. You can feel the quadriceps in your legs and the gluteus muscles burn, indicating use.
Step 4
Stop the forward motion and move the pedals backwards. Backwards motion uses the hamstrings and gluteus muscles. Some elliptical users do half the workout in a forward motion and the other half pedaling backwards for a full range of muscle use in the legs.
Step 5
Use the control panel to set programs or difficulty for the elliptical. Most elliptical machines come with basic resistance and timing controls. Other options include programs. These programs give you a timed run or walk and automatically increase and decrease resistance. Programs are labeled as easy, medium or hard, and they can be used as a way to achieve goals and evaluate your performance.
Step 6
Increase the difficulty of the workout each week. Your endurance on the machine increases as you work out on an elliptical. The difficulty is increased by running longer or increasing the resistance. If you are a novice, start with the least resistance available and increase it by one notch each week. This will improve the cardiovascular exercise and tone muscles as the workout gets harder.
Tips and Warnings
- Use an elliptical machine as part of your cardiovascular workout at least three times a week for the best results.
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