What Is a Total Body Interval on the Elliptical?

The elliptical machine’s movements mimic skiing, walking and cycling to provide both a cardiovascular workout and resistance training. This comes as a low-impact aerobic experience that's easy on your joints. Interval training is another feature this equipment offers by giving you the choice to select an exercise set that alternates between high- and low-intensity physical activity.

  1. Total-Body Interval Workout

    • As the name implies, the total-body interval workout on an elliptical machine has two features: It exercises your entire body as it takes you through periods of high and low physical demand. Before using an elliptical machine at a gym, get a demonstration from the staff on how to use its control panel to choose and change interval programs. At home, read the owner’s manual.

    How It Works

    • The way an elliptical machine operates may vary according to the brand and model. In general, the elliptical’s total-body interval programs engage your arm muscles, causing them to pull or push the machine’s side handles. Consequently, your entire upper body -- chest and back muscles -- becomes part of the action, also stimulating your heart to work harder. At the same time, down low your feet pedal and activate your thigh and calf muscles. Throughout the interval cycle, the machine repeatedly increases and decreases its demand on you, prompting your body to pick up its pace and slow down alternately.

    The Elliptical Advantage

    • Writing for MayoClinic.com, Edward R. Laskowski, M.D., says working out on an elliptical machine provides a low-impact aerobic experience, allowing you to simultaneously do resistance training and cardio conditioning without stressing your knee joints, back and hips. Although this makes the elliptical a good alternative to jogging, Dr. Laskowski recommends the treadmill as the better exercise equipment if you're preparing for a road race.

    Interval Training Benefits

    • Besides offering a variable exercise routine, MayoClinic.com says interval training increases the number of calories you burn because of the intense bursts of activity it puts you through. This type of exercise modality also improves your cardiovascular fitness, resulting in increased endurance during your workouts.

    Safety Concerns

    • The elliptical machine and its total-body interval programs work well for someone free of physical problems. Dr. Laskowski warns that if you have degenerative arthritis or knee problems, you may develop pain. It's also essential to maintain proper posture. When using the elliptical, look forward with your shoulders back and engaged abdominal muscles. Rest your weight on your lower body, not on the machine’s handles.