If you’ve ever stepped onto an elliptical machine and felt a bit lost, you’re not alone. Learning how do you read the screen of an elliptical machine is the first step to a better workout. This guide will break down every icon, number, and graph you see, turning confusion into confidence.
How Do You Read The Screen Of An Elliptical Machine
Most elliptical screens share common elements, though brands may use slightly different layouts. The main display area is usually divided into sections showing your workout metrics in real time. Let’s start with the most basic numbers you’ll encounter.
The Core Metrics: What Those Numbers Actually Mean
These are the fundamental stats that track your effort and progress. They are the heart of your workout data.
- Time: This shows how long you’ve been exercising. It’s usually counts up from 00:00, but you can often set a countdown timer for a goal.
- Distance: Displayed in miles or kilometers, this estimates how far you’ve “traveled.” It’s calculated based on your stride count and resistance, not actual ground covered.
- Speed: This is your current pace, shown as miles per hour (MPH) or kilometers per hour (KPH). It reflects how fast your legs are moving the pedals.
- Strides Per Minute (SPM): Similar to RPM on a bike, this is your cadence. It counts how many full strides you complete in 60 seconds. A good moderate pace is often between 140-160 SPM.
- Resistance Level: A number (like 1-20 or 1-25) showing the machine’s current difficulty setting. Higher numbers mean it’s harder to push the pedals, simulating an incline or more tension.
Understanding Your Effort: Calories and Heart Rate
These metrics help you gauge the intensity of your session and it’s overall impact. They are key for goal-oriented training.
Calorie Burn (CAL)
The screen shows two types: “Total Calories” and sometimes “Fat Calories.” Total calories is an estimate of all energy expended. The calculation uses your weight, age, and heart rate if monitored. Remember, it’s an estimate and can vary between machines.
Heart Rate (BPM)
Your heart rate in beats per minute is a direct measure of intensity. You can use handgrip sensors or a compatible chest strap. Staying within a target heart rate zone ensures you’re working at the right effort for your goals, like fat burning or cardio improvement.
Navigating the Console Buttons and Programs
The buttons around the screen control your experience. Knowing what they do is just as important as reading the numbers.
- Quick Start: The simplest option. Just press it and begin; the machine starts with a basic manual setting.
- Program Select: This lets you choose pre-set workouts like hills, intervals, or fat burn. These programs automatically change resistance over time.
- Incline (if equipped): Adjusts the ramp angle of the elliptical path, changing which muscles are emphasized. A higher incline targets your glutes and hamstrings more.
- Resistance Up/Down: Manually controls the difficulty level during a manual or programed workout.
- Enter or Pause: Usually confirms a selection or temporarily stops the workout. The stop button typically ends and resets the session.
A Step-by-Step Guide to Starting a Workout
Follow these steps from the moment you step on the machine to get accurate readings.
- Step onto the pedals, holding the stationary handles for balance.
- If prompted, enter your personal data (age, weight, sometimes gender) using the number pad. This makes calorie and heart rate data more accurate.
- Select “Quick Start” for a manual ride, or press “Program” to scroll through options with the arrow keys. Press “Enter” to confirm.
- Begin pedaling. The screen will activate and start displaying your metrics after a few seconds.
- During your workout, use the resistance and incline buttons to adjust your effort. Watch your SPM and heart rate to maintain your desired intensity.
Decoding Advanced Features and Graphs
Many modern ellipticals include extra features for detailed tracking. These can provide a deeper look at your performance.
- Workout Profiles: You can save your personal data under a profile number, so you don’t have to enter it every time.
- Interval Display: During interval programs, the screen might show which phase you’re in (e.g., “Work” or “Recovery”) and the time remaining in that segment.
- Graphical Feedback: Some screens show a bar graph or line chart of your heart rate zone, resistance level, or speed over the course of your workout. This helps you visualize your consistency.
- Cool Down Mode: After finishing, some machines offer a guided cool-down that tracks your heart rate as it returns to normal.
Common Problems and How to Fix Them
Sometimes the screen doesn’t behave as expected. Here are quick fixes for frequent issues.
- Screen is blank or dark: Check if the machine is plugged in. Some have a safety switch that activates when you start pedaling; try moving the pedals.
- Heart rate not reading: Ensure your hands are making firm, full contact with the metal sensors. They need to be slightly wet for a good connection, or use a chest strap.
- Calories seem too high/low: Verify your personal data was entered correctly. An incorrect weight will throw off the calculation signifigantly.
- Machine beeps or resets: This can happen if you stop pedaling during a program for too long. It may have a safety timeout feature.
Making the Screen Work for Your Fitness Goals
Now that you can read it, use the data to train smarter. The screen is a tool to help you reach specific objectives.
For weight loss, focus on a combination of total calories, heart rate zone, and time. Aim for longer sessions at a moderate, steady pace where you can hold a conversation. For improving cardiovascular endurance, pay attention to your heart rate and try to maintain it in a higher zone for set intervals. Use the program button to find a “Hill” or “Interval” workout that automatically pushes you.
If your goal is building lower-body strength, prioritize resistance and incline levels over speed. Challenge yourself by increasing the resistance every few minutes, even if your SPM drops slightly. The screen helps you track these progressive overloads from workout to workout.
FAQ: Your Elliptical Screen Questions Answered
What is the most important number to watch on the elliptical?
It depends on your goal, but time and heart rate are universally useful. Time ensures you put in the work, and heart rate guages the true intensity of your effort.
Why does my distance seem different from the treadmill?
Elliptical distance is an estimation based on strides, not a belt revolution. It’s not directly comparable to treadmill or outdoor distance. Focus on it as a consistent measure for progress on the elliptical itself.
How accurate is the calorie counter?
It’s a rough estimate. Accuracy improves if you enter your weight and use a heart rate monitor. Use it to compare one workout to another on the same machine, rather than as an absolute scientific number.
What does “Watts” mean on my elliptical screen?
Watts measure your power output—how much work you’re actually doing. It’s a great metric for tracking pure effort, especially during high-intensity intervals. Higher watts mean more power.
Should I hold the heart rate sensors the hole time?
Not necessarily. Continuous grip can raise your blood pressure reading. For the most accurate heart rate, use a chest strap. Otherwise, grip the sensors periodically for a 30-second check every few minutes.
Can I connect my phone or fitness tracker to the elliptical?
Many newer machines have Bluetooth compatibility. Check for an app logo (like iFit, Zwift, or Peloton) on the console. You can often sync your workout data for a complete record.
Learning to read your elliptical’s screen transforms your workout from a guessing game into a guided session. With this knowledge, you can take control, set clear targets, and see your fitness improve with every stride. Just step on, enter your info, and let the numbers guide your way.