Use an elliptical machine
An elliptical trainer or cross-trainer is a stationary exercise machine that can be used for stair climbing, walking, running, or sprinting.It can be a great exercise that burns calories.Proper use of an exercise machine is important to get the most effective workout and avoid injury.
Step 1: The machine is facing a monitor.
Don't step on the machine.It can be easy to lose your balance when the pedals start to move.As you step on the handlebars, help keep you balanced.
Step 2: If you want to turn it on, start pedaling.
The display should be powered up by taking a few steps forward.Look for a start button.
Step 3: Start pedaling at a steady pace.
The handles should hold your arms up.Pull the right handle toward your body when your left foot goes down.When your leg goes down, it's the same.
Step 4: Do not put your hands on your knees.
The leg should be straightened on each stroke.It is similar to riding a bike without ever sitting down, but with less of an up and down range of motion.
Step 5: The resistance should be raised.
It's not always better to be faster on the elliptical machine.It will give your muscles a better work out if you turn up the resistance so that you have to push harder on the pedals.
Step 6: You can change direction on the pedals.
The elliptical machine has pedals that can go backwards.Going backwards works muscles that going forward doesn't.The machine works your muscles.It's hard on your knees to pedal backwards.If you have a knee injury, be careful.
Step 7: Swing arms can be used.
Some machines have fixed swing arms.The swing arms will give you a full body workout, but will take some of the focus off of your legs and butt.The swing arms can be used for a more intense lower body workout.This will involve paying attention to your posture.
Step 8: You should increase the resistance and incline as you go.
Five minute intervals increase the resistance and incline.A base pace that feels comfortable but challenging is what you should start with.Keep the incline the same for two minutes.For two more minutes, increase your speed.Allow yourself to recover at a slower pace.If you want to repeat the pattern, increase the incline or resistance.Depending on your fitness goals, you may want to modify this workout routine.
Step 9: Lean on your heels.
Keep the pressure off your feet.Pushing your weight onto your feet can make them numb.Keeping the weight on your heels will make your muscles work harder so you can work out longer.
Step 10: Stand up straight.
Don't lean forward on the handrails.This will make the workout less effective.Try not to rest so much of your weight on the handrails.If you lean back, your back is straight and most of your weight is on the foot pads.
Step 11: Don't do the same thing every day.
The same workout day after day can be effective in the beginning, but eventually it can lead to a plateau.Changing your routine can greatly increase the effectiveness of your workouts.Changing up the intensity and incline of the elliptical can be done every few weeks to add challenge and variety.
Step 12: If you want to stay focused on your workout, avoid distraction.
It can distract you from getting the most out of your workout if you watch TV or read while you work out.Keep your attention on your body.You can be sure that you are maintaining good posture, keeping a steady pace, and planning for the next stage of your workout by doing this.Some people like to listen to music while they work out.Use your own judgement.You may be able to watch TV or listen to music, but still get a focused exercise.Keeping your awareness on your body and adjusting the machine when necessary is the main thing.
Step 13: Pay attention to the screen.
It can show you how many calories you've burned and how long you have been exercising.
Step 14: It's a good idea to set a time goal for the elliptical.
You should have an idea of what you want to do before you get on the machine.It is not the most effective or efficient way to work out.Make sure you have an idea of how long you will spend on the machine and how much you want to work out.
Step 15: Take a moment to learn about the console.
Most ellipticals have a monitor.Determine how to adjust the resistance before you start your workout.Instructions about how to get the machine started can be found on some ellipticals.Before you start your workout, take the time to get comfortable using the console.If you are at the gym, they may have their own instructions posted.One of the trainers can help you get set up.
Step 16: You should program in your weight and age.
You can put in your weight and age with most elliptical machines.The machine can help you track calories burned during your workout.Some elliptical machines have sensors on their handles that can be used to monitor your heart rate.Adding information such as how many calories you want to burn, how long you would like to workout, or what intensity level you are aiming for will allow you to plan a workout on some machines.Your maximum heart rate should be between 50 and 70 percent for a moderate workout.You should aim for 70 to 85 percent for a vigorous workout.Subtract your age from 220 to calculate your max heart rate.The max heart rate for 31 year olds is 189.
Step 17: Get used to the incline level.
The intensity of your workout can be affected by the incline angle of the machine.It's a good idea to keep the machine at a low incline.A high incline is more like climbing stairs than a bike or spin class.You can change the settings throughout the workout to help you focus on different muscles.
- Can you have an elliptical in an apartment?
- Is the elliptical worth it?
- What part of the body does incline work?
- How effective is elliptical for weight loss?