If you’ve ever stepped onto an elliptical machine, you’ve probably wondered about the different settings. Understanding what are the levels on the elliptical is key to getting a workout that’s both effective and safe for your fitness goals.
What Are The Levels On The Elliptical
Simply put, the levels on an elliptical control the resistance. A higher level makes it harder to push the pedals, similar to riding a bike up a hill. This isn’t just about making your legs tired; it changes how your body works during the exercise. Most machines have levels ranging from 1 to 20 or even higher, with 1 being very easy and 20 being extremely challenging.
It’s important to know that levels are not standardized. A level 8 on one brand’s machine might feel like a level 10 on another. Always go by how the workout feels to you, not just the number.
What Do the Levels Actually Change?
When you increase the level, you’re mainly adjusting two things:
- Resistance: This is the force opposing your motion. More resistance builds muscle strength and endurance.
- Incline (on some models): Many ellipticals simulate an incline, changing the angle of your motion. This targets different muscles, like you glutes and hamstrings, more intensely.
How to Choose the Right Level for You
Picking a level isn’t about guessing. Start with this simple method to find your baseline.
- Start at the Bottom: Begin your workout at level 1 or 2. Warm up for 3-5 minutes at a comfortable pace.
- The Talk Test: Gradually increase the level every minute. The right level for steady cardio is where you can talk in short sentences, but not sing.
- Check Your Form: If you’re leaning heavily on the handles or your form is breaking down, the level is probably to high. Lower it slightly.
Beginner Levels (1-5)
Perfect for new users, recovery days, or longer warm-ups. At this range, you should be able to maintain a conversation easily. Focus on learning the smooth, fluid motion of the machine without straining.
Intermediate Levels (6-12)
This is the sweet spot for most regular exercisers aiming for fat burning and improved cardiovascular health. You’ll feel your heart rate rise and your muscles working, but you can sustain the effort for 20-45 minutes. Interval training often uses this range.
Advanced Levels (13-20+)
These high levels are for building serious lower-body strength and power. You’ll likely only be able to sustain this for short bursts, like during high-intensity interval training (HIIT). It’s crucial to have a good fitness base before attempting these regularly to avoid injury.
Using Levels for Different Workout Goals
You can manipulate the levels to create workouts for specific results. Here’s how.
For Weight Loss & Fat Burning
Mix it up! Your body adapts to steady effort. Try this interval structure:
- Warm up at level 3 for 5 minutes.
- Work at a challenging pace (level 8-10) for 1 minute.
- Recover at a very easy pace (level 3-4) for 2 minutes.
- Repeat this cycle for 20-30 minutes.
- Cool down at level 2 for 5 minutes.
For Building Endurance
Endurance is about going longer. Choose a moderate level (5-7) where you can maintain your pace. Aim to gradually increase your workout time by 5-10% each week, keeping the level consistent.
For Strength Building
Focus on high-resistance, lower-speed intervals. After a warm-up, do 2-3 minutes at a high level (12-15) with slow, powerful strides, followed by 2 minutes of active recovery at a low level. This builds muscle in your quads, glutes, and calves.
Common Mistakes to Avoid With Elliptical Levels
Even experienced users can make these errors. Being aware of them makes your workout better.
- Staying at One Level Forever: If you always use level 6, your progress will stall. Your body needs new challenges.
- Going Too High Too Fast: Using a maximum level without proper conditioning can strain your joints and lead to poor form.
- Ignoring Other Settings: Don’t forget about stride length (if adjustable) and handle use. Sometimes changing these is better than just upping the level.
- Sacrificing Speed for Resistance: If the level is so high your stride becomes jerky and slow, lower it. Smooth, controlled motion is more important.
Beyond the Manual Levels: Using Pre-Set Programs
Most modern ellipticals come with built-in workouts that automatically change the level for you. These are fantastic tools.
- Hill/Climb Program: Simulates going up and down hills, constantly changing resistance to work different muscle groups.
- Interval Program: Automates high-intensity and recovery periods, taking the guesswork out of timing.
- Fat Burn Program: Typically keeps you in a moderate, steady heart rate zone believed to optimize fat usage for energy.
Using these programs can prevent workout boredom and push you in ways you might not try on your own. They’re especially helpful when you’re not sure how to structure your session.
Listening to Your Body: The Most Important Level Guide
The numbers on the screen are just guides. Your body gives the best feedback. If you feel sharp pain, dizziness, or excessive breathlessness, lower the level or stop. Conversely, if a workout feels to easy, it’s time to increase the intensity. Your fitness journey is personal, and the right level is the one that matches your effort and ability on any given day.
Frequently Asked Questions (FAQ)
What is a good level on the elliptical for a beginner?
A good starting level is between 2 and 4. The focus should be on maintaining a smooth motion for 15-20 minutes without excessive strain. You should be able to hold a conversation.
How many levels should I go up each week?
Aim to increase your average workout level by just 1 every 1-2 weeks. This slow progression allows your body to adapt safely and prevents plateaus. Don’t rush it.
Is a higher level always better?
No, not always. A higher level is better for strength, but a moderate level sustained for longer is often better for calorie burn and heart health. Variety in your levels is the best strategy.
What’s the difference between resistance and incline levels?
Resistance makes pushing the pedals harder. Incline changes the motion path to target you glutes and hamstrings more. Some machines combine them, while others control them separately. Check your console.
Why do my legs feel numb at low levels?
This can happen if you’re locking your knees or using a stride that’s to short for your body. Focus on a slight bend in the knees and, if possible, adjust the elliptical’s stride length. Make sure your whole foot stays on the pedal.