What Setting Should I Use On Elliptical

If you’ve ever wondered ‘what setting should i use on elliptical,’ you’re not alone. It’s a common question that can make a big difference in your workout. The right settings help you reach your goals, whether that’s burning calories, building endurance, or improving your overall fitness.

This guide will walk you through the main settings and how to adjust them for what you want to achieve. We’ll cover resistance, incline, programs, and even how to use the handles. Let’s get your next workout started on the right foot.

What Setting Should I Use On Elliptical

There is no single perfect setting for everyone. The best setting for you depends on your personal fitness goals. However, understanding what each control does is the first step to creating an effective routine.

Understanding Your Elliptical’s Basic Controls

Most ellipticals have three primary manual controls. You can adjust these at any time during your workout.

Resistance: This is how hard it is to push the pedals. Higher resistance builds strength and muscle endurance.
Incline or Ramp: This changes the angle of the pedals’ path. A higher incline mimics going uphill, working your glutes and hamstrings more.
Direction: You can pedal forward or backward. Pedaling backward puts more emphasis on your quads and calves.

Pre-Set Workout Programs

Modern ellipticals come with built-in programs. These automatically change the resistance and incline for you. They are a great way to add variety without having to think.

Fat Burn: Keeps your heart rate in a moderate, steady zone. It’s good for longer, consistent workouts.
Interval Training: Alternates between high-intensity bursts and recovery periods. This is excellent for improving cardiovascular fitness and burning more calories in less time.
Hill Climb: Simulates going up and down various hills by adjusting incline and resistance. It builds leg strength and endurance.
Heart Rate Control: Uses hand pulse sensors or a chest strap to adjust difficulty to keep your heart rate in a target zone.

How to Use the Handlebars

Don’t just let your arms hang! Use the moving handles to engage your upper body. This turns the elliptical into a full-body workout, increasing calorie burn. Hold the static handles for balance if you need a break, but try to use the moving ones for most of the session.

Recommended Settings for Common Goals

Here are some starting points based on popular fitness objectives. Remember to warm up for 5 minutes at a low setting first.

For Weight Loss and Calorie Burn

Focus on intervals to maximize calorie burn during and after your workout.

Start with 5 minutes at low resistance (level 3-4) to warm up.
Increase resistance to a challenging but sustainable level (level 6-8) for 2 minutes.
Recover at a low resistance (level 3-4) for 1 minute.
Repeat the 2-minute hard / 1-minute easy cycle for 20-30 minutes.
Cool down for 5 minutes at a very low resistance.
Alternatively, use the Interval Training or Hill Climb pre-set program.

For Building Endurance

Longer, steady-state workouts are key here. You should be able to hold a conversation.

Choose a moderate, consistent resistance level (level 5-7).
Set a slight incline (level 3-5) to engage more muscles.
Maintain a steady pace for 30-60 minutes.
Use the Fat Burn program or simply set the resistance manually and stay consistent.

For Strength and Muscle Toning

Higher resistance is your friend. This will make your legs and glutes work much harder.

After warming up, set the resistance to a high level (level 8-10). Your stride will be slower.
Consider adding a high incline (level 8-10) to really target your glutes and hamstrings.
Pedal for 2-3 minutes at this high setting.
Lower the resistance and incline for 2 minutes of active recovery.
Repeat for 6-8 cycles.
Pedaling backwards at a high resistance can also help tone your quads.

Important Factors to Adjust For

Your personal needs should always guide your settings.

If You’re a Beginner

Start with zero incline and low resistance (level 1-3).
Focus on smooth motion for 15-20 minutes.
Use the Manual setting so you have full control. Pre-set programs might be to intense at first.
Listen to your body and stop if you feel any sharp pain.

Monitoring Your Effort: Heart Rate and RPE

Settings are just numbers. How you feel is more important. Use these two methods:

Heart Rate: Aim for 70-80% of your max heart rate for vigorous exercise. A simple estimate is 220 minus your age.
Rate of Perceived Exertion (RPE): On a scale of 1 to 10, aim for a 5-6 for endurance, and 7-8 for intervals. This is a simple and effective way to gauge your effort without any gadgets.

Common Mistakes to Avoid

Using the elliptical correctly is just as important as the settings you choose.

Leaning on the Handlebars: This reduces the work your legs do and can hurt your posture. Keep your weight in your heels and stand tall.
Going Toe-Heavy: Push through your entire foot, especially your heels, to protect your knees and engage your glutes.
Using Too High Resistance Too Soon: This forces you to jerk and strain. Your motion should always be fluid and controlled.
Neglecting the Cool-Down: Always spend 5 minutes at the end with low resistance to let your heart rate come down gradually. It helps with recovery.

Putting It All Together: A Sample Weekly Plan

Here’s a balanced weekly routine that incorporates different settings.

Monday (Interval Day): 25-minute interval session (use the Interval program or follow the weight loss steps above).
Tuesday (Recovery Day): 20 minutes of light, steady pacing at low resistance (level 3-4).
Wednesday (Strength Day): 20-minute high-resistance/low-speed session. Focus on slow, powerful strides.
Thursday: Rest or light activity like walking.
Friday (Endurance Day): 40-minute steady-state workout at a moderate resistance (level 5-6).
Weekend: Choose one day for another 30-minute workout of your choice, or enjoy active rest.

FAQ: Your Elliptical Settings Questions Answered

What is the best elliptical setting for beginners?

Beginners should start on the manual setting with low resistance (1-3) and no incline. Focus on maintaining a comfortable pace for 15-20 minutes while using good form.

What settings on the elliptical burn the most belly fat?

You can’t spot-reduce fat, but high-intensity interval training (HIIT) on the elliptical burns the most total calories. Use the interval program or alternate between 1 minute of high resistance and 2 minutes of low recovery.

Is it better to use pre-set programs or manual settings?

Pre-set programs are excellent for variety and challenging you in new ways. Manual settings are great for beginners or when you want to control every aspect of your workout. A mix of both is ideal.

How high should the resistance be on an elliptical?

It should be high enough that you feel your muscles working, but not so high that you cannot maintain a smooth, fluid stride or have to jerk the pedals. Your pace will naturally slow as resistance increases.

What does incline do on a elliptical?

Incline increases the slope of the pedal path. This places greater emphasis on your glutes, hamstrings, and calves, similar to walking or running uphill. It adds variety and intensity without just making the pedals harder to push.

Finding the answer to ‘what setting should i use on elliptical’ is about experimentation. Start with the recommendations for your goal, pay attention to how your body responds, and don’t be afraid to change things up. The best workout is the one you can do consistently and safely. Remember to stay hydrated and consult a doctor before starting any new exercise program if you have health concerns.