If you want to get a great cardio workout at home or the gym, learning how to properly use an elliptical machine is key. This guide will walk you through everything from setup to advanced techniques.
Using the elliptical correctly helps you avoid injury and get better results. It’s a low-impact option that’s easier on your joints than running.
How to Properly Use an Elliptical Machine
Before you even step on, take a moment to understand the machine. Most have movable handles and foot pedals that move in an oval, or elliptical, path.
Step 1: Pre-Workout Setup and Adjustment
Never skip this step. A poorly adjusted machine leads to bad form.
- Step onto the machine carefully, holding the stable handles. Make sure it’s completely stopped.
- Adjust the pedal straps so your feet feel snug but not tight. This gives you control on the upswing.
- Find the ramp incline and resistance buttons. On most models, you can adjust these during your workout.
Setting the Right Stride Length
If your machine has adjustable stride length, set it first. Your legs should feel a comfortable, natural extension. You shouldn’t feel like your reaching at the bottom of the stride.
Step 2: Mastering Proper Posture and Form
Good form is the most important part of your workout. It protects your back and makes the exercise more effective.
- Stand tall with your shoulders back and down. Look foward, not at your feet.
- Engage your core muscles. Imagine pulling your belly button slightly toward your spine.
- Keep a slight bend in your knees. Avoid locking them out at any point.
- Let your heels stay in contact with the pedals as much as possible. Don’t push only with your toes.
Step 3: Starting Your Workout Correctly
Begin with the pedals level. Most machines require you to start moving to turn on the console.
- Select “Manual” or start pedaling slowly to activate the display.
- Choose a low resistance level to begin warming up, like a level 2 or 3.
- Pedal forward smoothly for 5-10 minutes. Use the handles for balance if needed.
Step 4: Using the Handles and Engaging Muscles
You have options with the handles, and each works different muscles.
- Fixed Handles: Use these for balance when you want to focus on your lower body or if your fatigued.
- Moving Handles: Push and pull them rhythmically with your legs. This works your chest, back, and arms for a full-body workout.
- No Hands: For a core challenge, try letting go of the handles completely. Just do this at a slow, controlled pace.
Step 5: Programming Your Workout
Don’t just hop on and go at one speed. Use the built-in programs to stay motivated.
Popular Program Options
- Interval Training: Alternates between high-intensity bursts and recovery periods. This is great for burning calories.
- Hill Climb: Automatically changes the incline and/or resistance to simulate going up hills.
- Fat Burn: Maintains a steady, moderate pace in a target heart rate zone.
If your unsure, start with the “Quick Start” or manual mode until your comfortable.
Step 6: Cool Down and Stretching
When your workout time is up, don’t just stop suddenly.
- Gradually lower the resistance and incline back to your starting level.
- Pedal at this easy pace for 3-5 minutes to let your heart rate come down.
- Step off carefully and perform some basic stretches for your quads, hamstrings, calves, and glutes.
Common Mistakes to Avoid
Watch out for these frequent errors that can lessen your workout or cause strain.
- Leaning on the Handles: Slouching over puts pressure on your wrists and takes work away from your legs.
- Pedaling Too Fast: Momentum takes over, reducing the effectiveness. Aim for a controlled, challenging pace.
- Not Using Enough Resistance: If it feels too easy, your not building strength. Add resistance until it’s effortful but sustainable.
- Letting Your Knees Collapse Inward: Keep your knees in line with your feet throughout the motion.
Creating an Effective Elliptical Routine
For general fitness, aim for 20-30 minutes, 3-5 times per week. Here’s a sample beginner routine:
- Warm-up: 5 minutes at low resistance, easy pace.
- Main Set: 15 minutes alternating 2 minutes at moderate effort, 1 minute at a harder effort.
- Cool-down: 5 minutes at low resistance, slowing your pace at the end.
As you get fitter, increase the total time, resistance, or intensity of the intervals.
Elliptical Machine Maintenance Tips
If you own a home machine, a little care keeps it running smoothly.
- Wipe down the handles and console after each use to prevent sweat damage.
- Check for loose bolts or screws every few months and tighten them.
- Listen for unusual squeaks or grinding noises, which indicate a need for lubrication or service.
- Keep the area around the machine clear to ensure good airflow and safety.
FAQ: Your Elliptical Questions Answered
Is the elliptical or treadmill better for weight loss?
Both can be effective. The elliptical offers a full-body workout which may burn more calories if you use the moving handles. Consistency matters most.
Can I build muscle on an elliptical?
Yes, especially if you use higher resistance settings. It builds endurance and tones leg, glute, and upper body muscles, but it’s not the same as heavy weight lifting.
How do I use an elliptical machine without hurting my knees?
Ensure proper form: keep knees soft, don’t lock them, and use enough resistance so your not stomping down. The elliptical is actually recommended for people with knee issues because its low-impact.
Should I go forward or backward on the elliptical?
Both are beneficial. Forward motion emphasizes your quads and glutes. Pedaling backward puts more focus on your hamstrings and calves. Alternate for balanced muscle development.
What’s a good elliptical machine workout for beginners?
Start with 15-20 minutes total. Do a 5-minute warm-up, 10 minutes at a steady pace where you can talk but not sing, and a 5-minute cool-down. Focus on form over speed or distance.
Remember, the best workout is the one you do consistently. By learning how to properly use an elliptical machine, you set yourself up for safe, enjoyable, and effective fitness sessions. Pay attention to your body’s signals and adjust as needed.