Exercises for Elliptical Trainer

Performing exercises on an elliptical trainer can boost your heart health, energy level, mood and muscular strength. They are a great alternative for people who can't use a treadmill because they need low-impact exercises for their knees, heels or ankles. Elliptical trainer exercises also provide a great deal of information to the machine's user, with readings and estimates such as calories burned and distance traveled.

  1. Benefits

    • Elliptical trainer exercises benefit the heart because of their cardiovascular nature. Working out on an elliptical raises the heart rate. When this is done for at least 10 minutes at a time, the body adapts by increasing the number of capillaries in the muscle and making the heart stronger. Having more capillaries means being able to more efficiently deliver nutrients to the cells, which contributes to increased energy levels. Exercises such as elliptical activity help improve the mood and decrease symptoms of depression by releasing a natural pleasure chemical into the bloodstream that washes over the brain. When the resistance is increased during elliptical exercises, the muscles work against this extra force and, with time, grow stronger.

    Time Frame

    • According to the American College of Sports Medicine, people need 20 minutes of vigorous exercise or 30 minutes of moderate physical activity on most, if not all, days of the week. These 20 to 30 minutes can be cumulative throughout the day or they can happen all at once. As long as each bout of elliptical exercise lasts for at least 10 minutes, sessions can be combined each day to meet the recommended time.

    Considerations

    • Before starting an elliptical exercise session, a person must ensure that she is well-hydrated and wearing the proper clothing. Elliptical exercise should not be done after fasting. Dehydration, overheating and low blood sugar can lead to injury while using the equipment, because users may run the risk of fainting or falling. Other things to consider before doing the exercises include body weight and orthopedic issues. Follow the manufacturer's recommendations for maximum body weight before using the trainer, as each machine is unique. Using an elliptical trainer requires the participant to move through a full range of motion using the knees and ankles. If for some reason there is a limitation of range of motion due to pain or stiffness, a user should seek advice from a doctor, physical therapist or exercise physiologist.

    Function

    • The elliptical trainer can be used to engage in a simultaneous cardiovascular and resistance exercise session. The speed is controlled by the user of the elliptical trainer. Greater speed will elicit greater cardiovascular benefits up to a certain heart rate range. A safe heart rate range to stay in for the maximum benefit is about 70 to 80 percent of the estimated maximum heart rate. Strength training exercises on the elliptical trainer can be manipulated by adjusting the level of resistance using the machine controls. Each elliptical trainer is different, but resistance can usually be adjusted using a button labeled "level" or "resistance." Scan and test the function keys on the elliptical trainer before you start your workout.

    Warning

    • Many elliptical trainers have the ability to tell the user how many calories they're burning during their exercise. It is important to understand two things about this reading. The first thing to know is that this is only an estimate. Secondly, for this estimate to be accurate, the user must input their personal information. If you skip the input of your age and weight by using the quick start function, do not rely on the elliptical trainer reading to accurately tell you how many calories you burned.