If you’re new to the gym or looking to switch up your cardio, learning how to use elliptical machine can be a great place to start. This guide will walk you through everything from basic setup to effective workout techniques for maximizing your results.
Ellipticals are popular for a reason. They offer a low-impact, full-body workout that’s easier on your joints than running. But to truly benefit, you need to use proper form and structure. Let’s get you moving correctly from day one.
How to Use Elliptical Machine – Effective Workout Techniques For
First things first, you need to get on the machine properly. Always step onto the elliptical while it’s completely stationary. Use the handrails for balance as you place one foot on a pedal, then the other. Make sure your feet are flat and centered.
Now, let’s adjust the settings for your body.
Step 1: Proper Machine Setup
Ignoring setup is a common mistake that leads to poor workouts or even discomfort. Follow these steps:
* Adjust the Pedal Ramp (Incline): Many ellipticals let you change the ramp slope. A higher incline targets your glutes and hamstrings more, while a lower one feels more neutral. Start at a low or medium setting.
* Set the Stride Length: If your machine has adjustable stride length, find what feels natural. Too short and you’ll feel cramped; too long and you might overextend. For most people, a setting between 18 to 22 inches works well.
* Grasp the Handles Lightly: Hold the moving handles for a full-body workout, or the stationary ones for balance if you’re focusing on legs. Don’t grip too tightly or lean heavily on them.
Step 2: Mastering Correct Form
Good form is everything. It ensures you work the right muscles and avoid injury.
* Posture: Stand tall with your shoulders back and down. Engage your core muscles as if you’re about to be tapped in the stomach. Avoid hunching over the console.
* Footwork: Keep your entire foot in contact with the pedal. Don’t let your heels lift up. Push through your heels to activate your glutes.
* Motion: Move in a smooth, controlled oval pattern. Your knees should not buckle inward. Let the moving arms help drive the motion from your upper body.
Common Form Mistakes to Avoid
Watch out for these errors. They can make your workout less effective.
* Leaning on the Handrails: This takes weight off your legs and reduces calorie burn. If you need to hold on, do so lightly for balance only.
* Looking Down: Staring at your feet or the console strains your neck. Look straight ahead.
* Going Too Fast with Poor Form: It’s better to go slower with full range of motion than to bounce quickly with tiny strides.
Step 3: Understanding the Console & Resistance
The console can be confusing. Here’s a simple breakdown of key terms:
* Resistance: This is how hard the pedals are to push. Higher resistance builds strength and endurance. Always start with low resistance to warm up.
* RPM or SPM: This is your speed—Revolutions or Strides Per Minute. A good starting pace is between 140-160 SPM.
* Programs: Most machines have pre-set workouts like “Hill Climb” or “Interval.” These automatically change resistance and/or incline for you, which is great for variety.
Now that you know the basics, let’s talk about turning that motion into a real workout.
Designing Your Elliptical Workout Plan
A random 20-minute session is okay, but a planned workout is better. Here are effective workout techniques for different goals.
Technique 1: The Steady-State Cardio Workout
This is perfect for building endurance and burning calories. After a 5-minute warm-up at easy resistance, find a pace and resistance level where you can just barely hold a conversation. Maintain this for 20-40 minutes. Finish with a 5-minute cool-down at low resistance.
Technique 2: The Interval Training Workout
Intervals boost fitness and burn more calories in less time. They alternate between high-intensity and recovery periods.
Try this 30-minute session:
1. Warm up for 5 minutes at easy resistance.
2. Increase resistance significantly for 1 minute of hard effort.
3. Recover with low resistance for 2 minutes.
4. Repeat the 1-minute hard / 2-minute easy cycle 7 times.
5. Cool down for 5 minutes.
Technique 3: The Hill Climb Strength Builder
This technique focuses on building lower body strength. Use either the incline or resistance setting.
* After warming up, set the resistance or incline to a challenging but manageable level.
* Maintain a slower, controlled stride speed (like climbing a steep hill) for 3-5 minutes.
* Reduce the setting for 2-3 minutes of active recovery.
* Repeat 4-6 times.
Technique 4: Incorporating Backward Motion
Pedaling backward changes muscle emphasis. It can target your quads and calves differently. Try adding 2-3 minute segments of backward pedaling into your workout, ensuring you maintain good form. It’s a simple way to add variety.
Making Your Workouts Effective and Safe
To keep seeing results and stay injury-free, remember these tips.
* Always Warm Up and Cool Down: Spend 5 minutes at a very easy pace at the start and end of every session.
* Listen to Your Body: Some muscle fatigue is normal, but sharp pain is not. Stop if you feel joint pain or dizziness.
* Hydrate: Keep water nearby and take small sips throughout your workout.
* Mix It Up: Your body adapts. Change your workout type, duration, and resistance weekly to keep improving.
* Pair with Strength Training: For best results, use the elliptical for cardio but also include weight training 2-3 times per week for overall fitness.
Using the elliptical shouldn’t be boring. With the right techniques, it’s a powerful tool for reaching your health goals. Consistency is more important than intensity when your just starting out. Focus on building the habit of regular workouts with good form, and the results will follow.
Frequently Asked Questions (FAQ)
How long should I use the elliptical to see results?
For general health, aim for at least 150 minutes of moderate cardio per week. This could be 30 minutes on the elliptical, five days a week. For weight loss or improved fitness, you may need longer sessions or higher intensity.
Is the elliptical or treadmill better for weight loss?
Both are effective. The elliptical offers lower impact, which may allow you to workout more consistently without joint stress. The key for weight loss is intensity, duration, and consistency, regardless of the machine.
Can I build muscle with an elliptical trainer?
Yes, to a point. By using high resistance settings and incline, you can build endurance and tone muscles in your legs, glutes, and even upper body. However, for significant muscle growth, dedicated strength training is necessary.
What are good elliptical machine workout tips for beginners?
Start with just 10-15 minutes at a low resistance. Focus entirely on learning the proper form before worrying about speed or duration. Gradually add 5 minutes to your session each week as your fitness improves.
How do I create an effective elliptical workout routine?
Combine different techniques! Do a steady-state workout one day, intervals the next, and a hill climb on another. This approach, called cross-training, challenges your body in different ways and prevents plateaus. Remember to include rest days for recovery.