Elliptical training machines provide a total body workout at one time. The legs pump pedals as the arms hold onto handles, working the upper body. Elliptical training can provide aerobic benefits in a low-impact environment. Most gyms have elliptical machines, and you can also buy home models.
Benefits
Elliptical machines work the upper and lower body at the same time, making it a more efficient use of workout time. When using the machine properly with a straight back, the abdomen and core also get a workout. Doctors at the Mayo Clinic report that elliptical training is superior to other exercise machines, such as the treadmill, because less stress is placed on the knees, back and hips, resulting in fewer injuries.
Types
Most elliptical trainers have electronics that you can use to vary your workout. Set the heart rate monitor so you can see how faster pumping increases your heart rate. Pedal backwards to work different muscles. Set the equipment on an incline and watch your heart rate rise. Increase resistance to build muscles.
Function
To properly use the functions on an elliptical, stand straight on the machine with your head held up and bent slightly forward. Tighten your abdominal muscles and look forward--not at your feet. Distribute your weight evenly over the pedals so that your lower body provides the majority of the support.
Effects
The effects of an elliptical machine training regimen lose their intensity over time as the body adjusts to the workout. Get more efficient results by breaking up the routine and holding free weights instead of holding onto the handles. Drop your hands and let them hang loose at your sides while holding the weights. By freeing your arms, you'll also exercise your core, which will have to work to keep you balanced.
Warning
The American College of Sports Medicine reports that elliptical training machines should be fitted so that you can easily reach the pedals and the handles for optimum safety. If the machine is motorized, there should be a safety shut-off switch easily reachable. Machines should be set up on a level surface so they don't tip over. They require an adequate amount of space to allow free movement when in use.
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