If you’re new to the gym, figuring out how to train on elliptical machine can feel a bit confusing. This guide will walk you through effective workout techniques to make your sessions both safe and productive.
The elliptical is a fantastic piece of cardio equipment. It offers a low-impact workout that’s easy on your joints while still challenging your heart and muscles. Many people just hop on and go, but with a little strategy, you can get much better results. Let’s get you started on the right foot.
How to Train on Elliptical Machine
First, let’s talk about setting up the machine correctly. A poor setup can lead to discomfort or even injury, so this step is crucial.
Proper Machine Setup and Form
Before you start your workout, take a minute to adjust the machine to your body.
Find the pedals and step on carefully, holding the handrails for balance. Then, make these adjustments:
* Stride Length: Many ellipticals let you adjust stride length. A longer stride engages more glute and hamstring muscles. Choose a setting that feels natural, not like you’re overreaching.
* Pedal Position: Place your foot so that your heel is firmly on the pedal. Your toes shouldn’t be hanging over the edge.
* Incline and Resistance: Start with a low level for both. You can increase these as you warm up and as your fitness improves.
Now, focus on your posture. Good form is the foundation of an effective workout.
Stand tall with your shoulders back and down, and your core engaged. Look forward, not down at your feet. You should be able to breathe comfortably. A common mistake is hunching over the console.
Grip the moving handles lightly if you want to involve your upper body. For a lower-body focused workout or to improve balance, you can use the stationary handrails. Avoid leaning heavily on the rails, as this reduces the workout intensity and can strain your back.
Your First Elliptical Workout: A Beginner’s Plan
Ready for your first session? Follow this simple 20-minute beginner plan. Remember, it’s okay to go slower if you need to.
1. Warm-up (5 minutes): Start with zero incline and low resistance. Move forward at a comfortable, steady pace to get your blood flowing.
2. Main Workout (10 minutes): Gently increase the resistance by 2-3 levels. Maintain a pace where you can talk in short sentences, but not sing. Focus on keeping your form solid.
3. Cool-down (5 minutes): Lower the resistance back to your warm-up level. Slow your pace gradually for the last minute until you come to a full stop.
Do this workout 2-3 times per week, with a rest day in between. Consistency is more important then intensity when you’re starting out.
Intermediate and Advanced Workout Techniques
Once you’re comfortable with the basics, it’s time to mix things up. This prevents plateaus and keeps your body challenged.
Interval Training for Fat Burning
Interval training alternates between high-intensity bursts and recovery periods. It’s very efficient for improving fitness and burning calories. Here’s a sample 25-minute interval workout:
* Minute 0-5: Warm up at a moderate pace.
* Minute 5-7: High Intensity: Increase resistance and/or speed significantly. You should be breathing hard.
* Minute 7-9: Active Recovery: Lower resistance, slow to a comfortable pace to catch your breath.
* Repeat the 2-minute high intensity / 2-minute recovery cycle 5 more times.
* Minute 23-25: Cool down at a slow, easy pace.
Incorporating Incline and Resistance
Don’t just stick to one setting. Manipulating incline and resistance targets different muscles.
* High Incline (like going uphill): Emphasizes your glutes and hamstrings.
* High Resistance (like pushing through mud): Builds lower-body strength and endurance.
* Combination: Using both simulates a very challenging hill climb.
Try a pyramid workout: every 3 minutes, increase the incline by 2 levels until you reach a peak, then work your way back down.
Forward vs. Reverse Motion
Most people only pedal forward. But reversing your direction is a great way to work different muscles.
* Forward Motion: Works your quadriceps (front of thighs), glutes, and calves.
* Reverse Motion: Places more emphasis on your hamstrings (back of thighs) and glutes.
Add 2-3 minute segments of reverse pedaling into your regular workout to balance your muscle development. Go slower at first, as it feels different.
Common Mistakes to Avoid
Even experienced gym-goers can fall into bad habits on the elliptical. Watch out for these common errors:
* Leaning on the Handrails: This takes weight off your legs and reduces calorie burn. Hold on lightly for balance only.
* Rising Up on Your Toes: Keep your entire foot in contact with the pedal to protect your calves and achilles tendon.
* Poor Posture: Slouching or looking down can cause neck and back pain. Check in with your posture every few minutes.
* Using Too Much Resistance: If your pace becomes painfully slow and jerky, the resistance is too high. Aim for a smooth, fluid motion.
* Skipping the Warm-up/Cool-down: This is essential for preventing injury and aiding recovery. Don’t skip it.
Setting Goals and Tracking Progress
To stay motivated, it helps to have clear goals. What do you want to achieve? Maybe it’s building stamina to hike, losing weight, or just feeling more energetic.
Use the elliptical’s console to track simple metrics. Don’t get overwhelmed by all the data. Focus on one or two:
* Workout Duration: Aim to add 1-2 minutes each week.
* Distance: Try to go a little further in the same amount of time.
* Consistency: Your main goal might be completing 3 workouts per week.
Celebrate non-scale victories too, like feeling less out of breath during daily activities or noticing your clothes fit better. Progress isn’t always measured in pounds.
Integrating the Elliptical into a Full Fitness Routine
The elliptical is great for cardio, but a balanced fitness plan includes strength training and flexibility work.
Aim for a weekly mix like this:
* Cardio (Elliptical): 3 times per week for 20-30 minutes.
* Strength Training: 2 times per week. This can be bodyweight exercises, free weights, or machines.
* Flexibility/Mobility: Include 5-10 minutes of stretching after every workout, or try a yoga class.
The elliptical can also be a excellent active recovery tool on days between heavy strength sessions. A short, gentle workout can help reduce muscle soreness.
FAQ Section
How long should you train on an elliptical machine?
For general health, aim for at least 150 minutes of moderate-intensity cardio per week. This can be broken into 30-minute sessions on the elliptical, 5 days a week. Beginners can start with 15-20 minute sessions.
Is the elliptical or treadmill better for weight loss?
Both are effective. The elliptical offers lower impact, which may allow for more frequent or longer workouts without joint stress. The key for weight loss is consistency and intensity, regardless of the machine you choose.
Can you build muscle with elliptical training?
While it’s primarly a cardio machine, using higher resistance settings can help build and tone leg muscles (quads, glutes, hamstrings). For significant muscle building, you’ll need to incorporate dedicated strength training.
What is a good elliptical machine workout for beginners?
Start with a simple 20-minute steady-state workout: 5-min warm-up, 10-min at a conversational pace, 5-min cool-down. Focus on learning proper form before adding intensity.
The elliptical is a versatile tool that can support a wide range of fitness goals. By setting it up right, varying your workouts, and avoiding common mistakes, you’ll get a safe and effective cardio session every time. Remember to listen to your body, stay consistent, and enjoy the ride.