Elliptical Workout Tutorial

Working out on an elliptical allows you to get an efficient cardio workout without the injury risk involved in high-impact activities like running. In order to get the most out of your elliptical machine workout, it is important to understand the correct way to use the elliptical, the different options that the machine offers and how to utilize them to your best advantage.

  1. The Basics

    • Always use caution when climbing on and off of the elliptical, as the pedals will move as you step on them. Once you are on the machine, begin moving your feet forward in a circular motion and the machine will automatically power on. Maintain an upright position as you pedal, without leaning or slouching. You will have the option of selecting a pre-programmed workout from the elliptical menu, or you can manually control the machine's options. Depending on the machine, you will have the option of controlling the resistance of the pedals and the incline at which you are moving. Before completing a full workout, it is a good idea to experiment and get a feel for the machine.

    Your Workout

    • There are three variables to think about when working out on an elliptical: resistance, speed and time. Start your workout with the natural resistance of the machine. When you first begin using the elliptical, this level of resistance may be able to provide you with a challenging enough workout to achieve results and make fitness progress. Ellen Barrett of MyLifetime.com suggests that the optimum cardiovascular workout on an elliptical will raise your heart rate and be challenging, but not so much so that you are gasping for air. When the light resistance of the machine becomes too easy, gradually increase the resistance over the course of your workout.

      The other variables to use in your elliptical workout plan are speed and time. To increase the level of challenge in your exercise, you can pedal the machine faster. You can also increase the amount of time you spend on the machine. Start with 20 minutes, then increase the time as your level of fitness increases.

    Changing it Up

    • An important part of keeping your workout effective over time is changing it. Add new challenges, different types of motion and new focuses in order to keep your routine fresh. Try interval training, in which you use high resistance and high speed for a short time, then slow down and decrease resistance for a short time. AllEllipticals.com recommends dropping your hands to your sides during your workout, as this will work your legs and core harder. Changing the incline is another way to work different muscle groups and add variety to your exercise routine.