Good Elliptical Workouts

Elliptical machines are exercise equipment that provide a low-impact alternatives to treadmills or street running. An elliptical machine simulates the motions of running while cradling the legs as they swing back and forth. Elliptical machines help avoid putting a lot of weight on joints, which can help prevent serious injury. As with a treadmill, elliptical machines can be used for different workouts.

  1. Sprints

    • Rather than sticking to one pace during a 25- or 30-minute elliptical workout, a good way to mix up your routine is to intersperse sprint intervals every so often. This can be done by adjusting the speed setting on the elliptical. This will allow for a burst of faster-paced running, followed by a return to normal pace. Sprints can be between 15-30 seconds, interspersed less frequently at first. A good starting rate may be once every eight to 10 minutes. As you increase your fitness level, you can move them closer together.

    Hills

    • Another way of putting the elliptical machine to work for you is to incorporate incline and resistance functions. This can simulate running up a hill or over difficult terrain. This idea is similar to a sprint workout, only it relies on resistance to help build muscle. On flatter terrain settings, the elliptical works the calf and quadriceps muscles; on an incline, it works hamstrings and the gluteus muscles (see References 1.) Intersperse changes in incline every few minutes, gradually moving them closer together.

    Backward

    • One of the most effective ways to get a good workout on an elliptical, and one which uses a special feature on some machines, is to go backward instead of forward (see References 1). By reversing the direction, the elliptical machine will exercise different muscle groups, such as the hamstrings and the gluteus muscles which are not emphasized as much going forward. Try different resistance settings while going backward for even more workout options.

    Upper and Lower Body

    • When using an elliptical machine, you have the option of just working your legs and lower body, or doing an upper body workout at the same time. If you really want to build up a sweat, turn on the upper body function and work your arms at the same time as your legs. You can tone your arms this way and build muscle mass with higher resistance settings.