How to Use an Elliptical Machine to Make the Most Out of Your Workout

An elliptical is the dual action (leg and arm) exercise machine that allows for comprehensive workouts. It is believed to provide even less impact to the body’s joints, while allowing for an intense workout exercising many muscle groups simultaneously. Elliptical is primarily driven via the legs, but also have handle-levers attached to each pedal enabling a burden on the arms.

The Process

Preparation Stage

1. Make sure you feel comfortable and confident: the machine should be placed so that it feels stable and works smoothly.

2. Place your feet on the pedals. The pedals should be with a non-slip design; each foot should be placed in the center of the pedal.

3. Make sure the stride is of optimal length so that you don’t need to lean forward when your hands are placed on the handlebars.

Posture

Adopt the proper standing position:

1. Your weight should be distributed between the balls of the feet and the heels.
2. Stay straight to avoid back pain. Don’t reach for or pull anything in order not to lean or slouch on the rail;
3. Square your shoulders. Keep the back.
4. Keep your head straight.
5. Look ahead of you and keep your chin up.

Get Started

1. Place your hands on the handlebars and gradually begin moving your feet in a forward motion. Start out slowly to warm up. In a few minutes of moving, interrupt your cycling for a few seconds to climb down and do some stretching.

2. Climb back on the elliptical and continue pedaling. Don’t try to set the speed record, maintain the walking pace. Think over each of your movements working through a full natural range of movement deliberately and smoothly.

3. After a few days of getting accustomed to the elliptical, gradually intensify by adding resistance and increasing the workout length.

4. Diversify your workouts:

• You can move the pedals either forward or backward – switching it up stimulate different muscles.
• You can pedal with or without holding the handles.
  • With your hands on the handlebars you are training the upper part of your body;
  • Without using the handles, you are learning to maintain balance and working to stabilize muscles of your core. Besides, you can move your arms in a manner similar to that of a runner and thus increase the intensity of your workout.
• You can vary speed or resistance to provide a better cardiovascular workout. You can change the incline to train different groups of muscles.

Warnings!

• Avoid strain on your knees when using an elliptical machine
• Never push yourself to a level your body is not ready for. Gradually work your way up to at least a 20 minute workout.

A breath test

There is a cool breath test to find out whether you have chosen a suitable rate of exercising: while you’re exercising, try to complete a simple sentence without breathing in between. If you fail (you have to stop many times to take a breath), this means that the chosen rate is too high for you: consider reducing the workout pace. If you can talk easily and complete a long sentence, you can increase the rate.

More Helpful Tips

• Avoid long wires: The plug should not be too far from the elliptical or have exposed wires that can be pulled from the wall which will result in sudden cessation of exercise.
• Wear comfortable shoes: Wear comfortable running or walking shoes, not casual shoes that have no support. Make sure new shoes are worn in and old shoes have enough cushioning to prevent blisters.
• Wear good exercise gear: Wear comfortable exercise gear with breathable, elastic fabric. Jeans, skirts and jackets are not recommended.
• Warm up properly: Always warm up before increasing speed in order to get the body accustomed to the exercise routine ahead.
• Avoid over speeding: Do not make the elliptical faster than you are capable of moving or increase the speed too suddenly. The elliptical will reject you and leave you behind…on your behind.
• Maintain the equipment: Clean and maintain the elliptical according to instructions in order to maximize efficiency and increase durability.
• Exercise regularly: Use the elliptical regularly and do not store household items in the way or on top of the elliptical or else you will have obstacles in the way of your workout and never be on top of your training.