What Resistance Is Best on an Elliptical?

It's difficult to say what level of resistance is best when you're using an elliptical trainer for the same reason that it's difficult to say what heart rate is best or how long you should exercise during any given session. All of these depend on your level of fitness, your familiarity with the machine and your willingness to put in maximum effort. However, there are some general guidelines you should follow when stepping onto an elliptical for your daily workout.

  1. Ideal Intensity

    • Some people are stronger or in better shape than others and, as such, need more resistance to get to the level of intensity they desire for the "best" workout. But if you use too much resistance, you could slip into bad form. On the other hand, if you use too little resistance and the workout is too easy, you won't burn very many calories. The ideal amount of resistance should make you feel like you have to push as well as pull during each stroke, says New York personal trainer Röbynn Europe. If you're already fairly fit, try setting the resistance to a medium level, such as a 3 or 4, for example, and then adjust up a notch if that still seems too easy. If you're an exercise novice, try a setting of 2 or 3 and adjust from there.

    What a Vigorous Workout Feels Like

    • As with any workout, the idea is to give it your all and to have very little energy left when you're done. That's when you know you've gotten a vigorous workout. The opposite of that is true too, however. You don't want the resistance set so high so that you can only do 10 minutes when you have set out to do 25 minutes. It may take some testing to figure out the right amount of resistance for you. If you get to the last few minutes of a 30-minute session and you're feeling like you're out of energy, you've probably set the intensity high enough, adds Europe. If you can't make it through the workout without quitting early, on the other hand, set the resistance a little lower the next time.

    Testing Your Heart Rate

    • You can also judge your workout by your heart rate. First, determine your maximum heart rate by subtracting your age from 220. Then take that number and multiply it by .5 and .85. Your "target heart rate" for a beneficial workout is between 50 and 85 percent of your maximum heart rate. When you're in the middle of your elliptical workout, get your heart rate by placing your hands on the heart rate sensors. You can also measure your heart rate yourself; place your pointer and middle fingers on your carotid artery in your neck for 30 seconds, count the number of beats you feel and then multiply that number by two. If your heart rate is between 50 and 85 percent of your max, you're probably exercising hard enough. The lower end of that spectrum is considered a "moderate" workout, while the higher end will be a "vigorous" workout. You can then adjust your resistance accordingly.

    Interval Training

    • Working out with the resistance set at the same intensity is not the only way to get in a beneficial workout. Experts from the American Council on Exercise, the American College of Sports Medicine and others agree that high-intensity interval training, or HIIT, is also a great way to get a cardiovascular workout, burn abdominal fat and increase your metabolism. To do a HIIT workout on the elliptical, warm up with a resistance setting of about 1 or 2 for five minutes. Then increase the resistance to 5 or higher and pedal as fast as you can for about 30 seconds. Following that, decrease the resistance and speed for another 30 seconds. Keep cycling between the two paces and resistance settings for a total of eight rounds. You can do these intense, short workouts as often as three times a week.