Differences in Elliptical Incline Levels

Exercising on an elliptical trainer can be an effective way to accomplish your cardiovascular and strength-training goals. According to the Mayo Clinic, elliptical trainers allow you to target and train multiple muscle groups while minimizing strain on your joints. By adjusting the incline level on an elliptical trainer you can increase the intensity of the workout, as well as target specific muscles groups.

  1. Increasing Your Workout Intensity

    • Adjusting the incline will allow you to manage the intensity of your workout on an elliptical trainer.

      One of the benefits of using an elliptical trainer is the variations in intensity it allows. By increasing the incline you can increase the intensity of the workout without having to increase your stride rate. Increasing the intensity of the workout will result in better cardiovascular results, as well as improved strength for targeted muscles. According to "Research Quarterly for Exercise and Sport," the increased intensity also increases the number of calories burned as the load on the targeted muscle group increases.

    Hit the Glutes Low

    • Varying your incline level will allow you to target your glutes in multiple ways.

      Targeting specific areas can easily be accomplished on an elliptical trainer by changing the incline level and repositioning your body. On a low incline, stick your buttocks out away from the machine, taking the majority of the pressure off of the quadriceps. While pedaling backward, move the pressure from the front of your foot to the heel and pull through each stride. This will work the glutes and hamstrings. You can also work the glutes by adjusting to a higher incline while pedaling forward.

    Strengthen Your Quads

    • The high incline position will allow you to target your quadriceps. As you raise the incline and lean forward, you will be begin to feel the exercise recruit your front thigh muscles. Drive through the exercise as if you were stair climbing. Simply raise or lower the incline level to vary the intensity at which the exercise engages your quads. You can also vary the intensity by changing the resistance, your stride rate, or any combination of the three. Train your quads with intervals by engaging them for one minute at the highest incline level, then alternating to a lower incline position for two minutes, which will produce significant results in strength and fat burning.

    Build and Strengthen Your Calves

    • Use interval training to maximize the targeting impact of the elliptical trainer.

      The elliptical trainer is ideal for recruiting and training calf muscles. Set the incline at the highest level. While pedaling forward, use your calf muscles to raise your heel off of the platform so that only the ball of your foot and your toes are in contact with the platform. Continue in this position for 90 seconds and return your foot to a flat orientation for two minutes. After the recovery period, return to the heel-raised position and repeat the cycle.