Getting on an elliptical machine should feel comfortable and effective from your very first stride. Learning how to adjust elliptical machine settings is the key to a safe and productive workout that you’ll want to stick with. A poorly adjusted machine can lead to discomfort, inefficient movement, and even injury, so taking a few minutes to set it up right is crucial.
This guide will walk you through every adjustment point, from pedals to console, ensuring your machine fits you perfectly.
How to Adjust Elliptical Machine
Before you start moving, always make sure the machine is powered off or in a locked position. This prevents the pedals from shifting unexpectedly while your adjusting them. Begin with these core settings in the order listed below for the best results.
1. Setting the Correct Pedal Stride
The stride length is the distance your foot travels from the highest to the lowest point of the pedal path. Using the wrong stride is a common mistake that can strain your joints.
* If your stride is too short: You’ll feel cramped and your knees may come up too high, limiting your range of motion and workout intensity.
* If your stride is too long: You’ll overextend your hips and knees, feeling like your stretching too far with each step. This can throw off your balance.
Most modern ellipticals offer a fixed or adjustable stride. For adjustible models, look for a lever or pin near the pedal arms. Here’s how to find your fit:
1. Stand on the pedals in a neutral position, holding the handrails for support.
2. Move one pedal to its lowest point. Your knee should have a slight, comfortable bend—not locked straight.
3. Move that same pedal to its highest point. Your thigh should be roughly parallel to the floor or slightly below, without your knee driving into your chest.
4. Adjust the mechanism until this range of motion feels natural.
2. Adjusting the Pedal Position (Tilt)
Many people overlook pedal tilt, but it’s vital for proper foot alignment and comfort. Misaligned feet can cause arch pain or numbness.
* Most ellipticals have a small lever or dial on the side of each pedal.
* Your foot should sit flat on the pedal throughout the entire elliptical motion.
* If you feel pressure on your heels or toes, adjust the tilt until your weight is evenly distributed.
* Some machines have linked pedals, meaning adjusting one affects both.
3. Finding the Perfect Handlebars Height
The moving handlebars provide an upper-body workout and help with balance. Their height should allow for a natural arm swing.
1. Grip the moving handles and begin pedaling slowly.
2. Your elbows should be at a relaxed, slightly bent angle—not locked out nor tucked tightly to your sides.
3. Your shoulders should be down and back, not hunched up toward your ears.
4. If the handles are adjustable, loosen the knob (usually at the base) and set them to a height that meets the above criteria.
4. Positioning the Static Handrails
The stationary handrails, often by the console, are for balance, heart rate monitoring, and resting. They are not typically height-adjustable, but how you use them is important.
* When holding them for balance, maintain a tall, upright posture. Don’t lean on them heavily.
* Avoid gripping them too tightly, as this can raise your blood pressure.
* They should be within easy reach without forcing you to bend forward excessively.
5. Personalizing the Console and Seat (If Applicable)
Not all ellipticals have a seat, but for those that do (cross-trainers), proper adjustment is key.
* Seat Height: Sit on the seat and place your feet on the pedals. At the lowest point of the stroke, your leg should have that same slight bend in the knee.
* Seat Fore/Aft: You should be able to reach the moving handles comfortably without leaning forward off the seat.
For the console, tilt it so you can easily see the display without straining your neck. Make sure it’s clean and free of glare.
6. Setting Resistance and Incline
These are workout settings, not fit settings, but they are essential for a good routine.
* Resistance: Start low to warm up. Increase it until you feel a noticeable push against the pedals, but you can still maintain a smooth, controlled motion. You shouldn’t be jerking or struggling to move.
* Incline: Increasing the incline changes the focus of the workout, often simulating a hill climb. It can make the stride feel different, so readjust your stance if needed. Begin on a low or zero incline to get used to the basic motion first.
Quick Checklist for a Proper Fit
Before you start your workout, run through this list:
* Knees are not locking or hitting the console.
* Feet stay flat and comfortable on the pedals.
* Posture is upright, shoulders are relaxed.
* Handlebars allow for a natural arm motion.
* You feel stable and in control.
Common Adjustment Mistakes to Avoid
Even with the best intentions, its easy to make errors. Here are a few to watch out for:
* Setting the stride too long because it “feels more powerful.” This often leads to hip strain.
* Leaning heavily on the handrails. This reduces calorie burn and takes weight off your legs, diminishing the workout.
* Pedaling on your toes. This usually means the resistance is too high or your pedal tilt is wrong.
* Ignoring unusual noises. A clunking or grinding sound might mean a part is loose or the machine needs maintenance, not just adjustment.
* Forgetting to tighten all adjustment knobs after finding your setting, which can lead to slippage mid-workout.
Adjusting for Different Users
If multiple people use the same elliptical, communication is key. Here’s a simple system:
1. Write it down: Have each user record their settings (stride pin location, pedal tilt, handlebar height) on a notecard taped near the machine.
2. Use memory functions: Many digital consoles allow saved user profiles that remember resistance and incline patterns, but not mechanical settings.
3. Make it a habit: Always check the mechanical adjustments before you start, especially in a gym setting.
Maintenance Checks Related to Adjustments
Sometimes, a problem isn’t with your adjustment but with the machine itself. Perform these periodic checks:
* Loose bolts and pins: Check adjustment points for any that won’t stay tight.
* Worn pedals: If the footpad is cracked or the tilt mechanism is loose, it may need replacement.
* Squeaking or grinding: This often requires lubrication of the rails or joints, as per the manufacturer’s manual.
* Unstable frame: Ensure all leveling feet on the base are touching the floor evenly.
FAQ: Your Elliptical Adjustment Questions Answered
How do I adjust an elliptical for my height?
Start with stride length. Taller users generally need a longer stride. Follow the steps above, ensuring your knee isn’t locking out at the bottom or cramming at the top. Handlebars height is the next critical setting for taller or shorter individuals.
Why do my feet go numb on the elliptical?
This is usually caused by improper pedal tilt or shoes that are too tight. Ensure your foot lies completely flat. Lacing your shoes a bit looser can also improve circulation. If the problem persists, try shifting your foot position slightly during your workout.
How can I adjust the elliptical to target my glutes more?
Increase the incline setting. This mimics walking or running uphill, which engages the glutes and hamstrings more. Also, focus on pushing through your heels rather then your toes, and avoid leaning forward on the handles.
What’s the best way to adjust elliptical resistance?
Begin at a low level for a 5-minute warm-up. Increase to a level where you can hold a conversation but would struggle to sing—this is a good moderate intensity. For interval training, alternate between higher and lower resistance settings.
My elliptical feels wobbly, is it an adjustment issue?
Possibly. First, check that all adjustment knobs are fully tightened. If the wobble is in the frame, verify that the machine is on a level surface and that all base stabilizers are firmly contacting the floor. A persistent wobble might indicate a loose internal part needing service.
Can I adjust the elliptical to make it quieter?
Regular maintenance reduces noise. Lubricate the rail as recommended by the manual. Tighten any visible bolts on the pedals and arms. Ensure the machine is level, as an uneven floor can cause extra strain and noise. Sometimes, worn bearings need to be replaced.
Taking the time to properly adjust your elliptical machine makes all the difference. It turns a potentially awkward experience into a smooth, enjoyable workout that protects your body and maximizes your effort. Remember, the right fit is personal—what works for someone else may not work for you. Use these steps as a starting point and fine-tune until everything feels just right. Once you have it dialed in, you can focus on your fitness goals with confidence and comfort.