If you’re looking for a low-impact cardio machine that works your whole body, understanding what to know about elliptical machines is a great first step. They’re a staple in gyms and homes for good reason, offering a smooth workout that’s easy on the joints.
This guide will give you the essential fitness equipment insights to use an elliptical effectively, from choosing the right model to maximizing your workouts.
What to Know About Elliptical Machines
An elliptical trainer, or cross-trainer, simulates motions like walking, running, and stair climbing without the harsh impact on your knees, hips, and back. Your feet remain on pedals throughout the movement, and most machines have moving handlebars for an upper-body workout.
This makes them an excellent choice for almost anyone, from beginners to seasoned athletes in recovery.
Key Benefits of Regular Elliptical Use
Why should you consider the elliptical? The benefits extend far beyond simple calorie burn.
First, it provides superior joint protection. The fluid elliptical motion eliminates the pounding of running, making it ideal for individuals with arthritis, those recovering from injury, or people with significant weight to lose.
Second, it engages both upper and lower body muscles simultaneously. This leads to a higher calorie burn compared to lower-body-only machines like exercise bikes. You’ll work your glutes, quadriceps, hamstrings, chest, back, and arms all in one session.
Finally, it’s fantastic for cardiovascular health. Consistent use strengthens your heart and lungs, improves circulation, and boosts overall stamina. Many models also allow you to pedal in reverse, which can target different muscle groups like the hamstrings and calves.
Choosing the Right Elliptical for You
Not all ellipticals are created equal. Here are the main factors to consider before you buy or commit to a machine at the gym:
* Stride Length: This is crucial for comfort. A stride that’s too short feels cramped. Look for a minimum of 18-20 inches for most adults. Taller users may prefer 21+ inches.
* Drive Position: Front-drive (flywheel in front) models are often more compact but can have a less natural feel. Rear-drive (flywheel in back) ellipticals typically offer a smoother motion. Center-drive (flywheel in the middle) models are stable and space-efficient.
* Resistance Type: Magnetic resistance is quieter and smoother than mechanical. It’s the standard for most home models.
* Incline and Decline Settings: Adjustable ramps increase intensity and shift muscle focus, simulating hill climbs.
* Console Features: Consider built-in workouts, heart rate monitoring (via grips or wireless chest strap compatibility), and connectivity options if you enjoy tracking data.
How to Use an Elliptical Correctly
Proper form is essential to prevent injury and get the most from your workout. Follow these steps every time.
1. Mount Carefully. Step onto the pedals while holding the stationary handles. Get your footing before you start moving.
2. Stand Tall. Maintain good posture. Keep your head up, shoulders back and down, and core engaged. Avoid hunching over the console.
3. Align Your Feet. Place your feet flat on the pedals. Your weight should be centered through your heels and mid-foot, not on your toes.
4. Initiate Movement. Push the pedals forward with your legs, letting the machine’s momentum help. Then, begin pushing and pulling the moving handles with your arms in a coordinated rhythm.
5. Control the Motion. Your knees should not lock. Keep a slight, soft bend in them throughout the stride cycle.
A common mistake is putting to much weight on your toes or letting your knees cave inward. Focus on driving through your heels and keeping knees aligned with your toes.
Crafting an Effective Elliptical Workout Plan
To avoid plateaus, vary your workouts. Here are three simple routines you can try.
Beginner’s Steady State:
* Warm up at a low resistance for 5 minutes.
* Increase to a moderate pace where you can hold a conversation but feel challenged. Maintain for 20 minutes.
* Cool down at a low resistance for 5 minutes.
* Total: 30 minutes.
Interval Training (for calorie burn):
* Warm up for 5 minutes.
* Sprint at high resistance or speed for 60 seconds.
* Recover at a slow pace with low resistance for 90 seconds.
* Repeat the sprint/recovery cycle 8-10 times.
* Cool down for 5 minutes.
* Total: ~30 minutes.
Hill Climb (for strength and endurance):
* Warm up for 5 minutes.
* Set the incline to a moderate level. Maintain a steady pace for 3 minutes.
* Increase the incline (or resistance) every 2 minutes for the next 10 minutes.
* Gradually decrease the incline/resistance back down over 5 minutes.
* Cool down for 5 minutes.
* Total: ~30 minutes.
Incorporating Upper Body Work
Don’t neglect the moving arms! Actively push and pull them. For a variation, you can let go of the moving handles and place your hands on the stationary ones or even swing your arms naturally as if you were running. This can help improve balance and core engagement.
Elliptical vs. Other Cardio Machines
How does it stack up? Here’s a quick comparison.
* Treadmill: Better for mimicking real-world running and walking, but high-impact. Elliptical is safer for joints.
* Stationary Bike: Excellent for lower body and very low impact, but doesn’t engage the upper body like an elliptical does.
* Stair Climber: Targets glutes and legs intensely, but can be very challenging and is often less full-body than an elliptical.
* Rowing Machine: Provides a powerful full-body workout and builds strength, but the technique is more complex to learn.
The elliptical offers a unique middle ground: solid full-body engagement with minimal joint stress.
Maintenance and Safety Tips
To keep your machine in top shape and your workouts safe, follow these guidelines.
Check the machine before use if it’s a public gym model. Make sure the pedals and arms move smoothly. At home, regularly lubricate the rails as per the manual and tighten any bolts if you hear squeaking.
Always use the safety clip if provided. This attaches to your clothing and stops the machine if you fall. Start and stop gradually to maintain your balance. And remember to stay hydrated, even though the workout feels low-impact, you’re still sweating and working hard.
Common Mistakes to Avoid
Even experienced users can slip into bad habits. Watch out for these errors.
* Leaning on the Handrails: This reduces calorie burn, strains your wrists and back, and compromises posture. Hold the rails lightly for balance only.
* Looking Down: Straining your neck at the console can lead to pain. Glance at the data, but focus your gaze forward.
* Using To Much Resistance: A super high resistance that forces a jerky, slow motion is inefficient. Aim for a smooth, controlled stride.
* Doing the Same Workout: Your body adapts. Mix up duration, intensity, and program types to keep seeing results.
* Neglecting Footwear: Wear supportive athletic shoes, not sandals or bare feet, to ensure proper stability.
FAQs: Your Elliptical Questions Answered
Is the elliptical good for weight loss?
Absolutely. It’s an effective tool for burning calories and creating the calorie deficit needed for weight loss, especially when combined with interval training and a healthy diet.
How long should I use the elliptical?
For general health, aim for at least 150 minutes of moderate-intensity cardio per week. This can be broken into 30-minute sessions, 5 days a week on the elliptical.
Can you build muscle on an elliptical?
While it’s primarily a cardio machine, using higher resistance settings can help build muscular endurance and tone muscles, particularly in the legs and glutes. For significant muscle growth, you’ll need to incorporate strength training.
Is the elliptical or treadmill better for knees?
The elliptical is generally better for knees due to its zero-impact design. The treadmill, even with cushioning, still involves repetitive impact that can aggravate knee issues.
What muscles does the elliptical work?
It primarily targets the quadriceps, hamstrings, glutes, calves, chest, back, triceps, and biceps. The core also works to stabilize your body throughout the movement.
By applying these essential fitness equipment insights, you can make the elliptical machine a powerful and sustainable part of your fitness journey. Focus on consistency, good form, and varied workouts to reap the full range of benefits this versatile machine has too offer.