How to Use an Elliptical to Tone Calves

Strong calves are necessary for many activities in our daily lives, but another reason why runners and fitness enthusiasts focus on their calves is public exposure of these muscles. A runner may be able to hide thighs, quadriceps and hamstrings that aren't toned, but observers can look at his calves during a jog. There are a variety of ways to use an elliptical to tone your calves.

Instructions

Difficulty: Moderate

1. Test out unfamiliar elliptical machines at the gym before you begin to tone your calves. You need to use an elliptical with the proper step radius and handle location to ease your transition from traditional running to this unusual machine. You should be able to keep your back in a straight line from head to heels which comfortably gripping the hand rails and reaching the foot pads.
2. Utilize the manual ramp and speed feature on an elliptical in your initial workout sessions. You need to prime your calves with low resistance work in order to build up endurance necessary for toning exercises.
3. Work multiple muscle groups using the cross trainer feature on your elliptical. This feature provides instruction on the speed, ramp level and running direction to help you tone every muscle group in your legs.
4. Coordinate the movement of your feet in a reverse motion before beginning an elliptical program. Stop your feet entirely in the first few sessions before you move backward to avoid nasty spills.
5. Drive with your heels as you move backward to tone calves using an elliptical trainer. Transfer your weight from the balls of your feet to your heels while holding the elliptical sensors to stay upright.
6. Increase the elevation of your elliptical for short periods to tone your calves. You should raise the ramp to the next level for 10 seconds of every minute on the elliptical to apply greater pressure to your calves.
7. Add a few seconds of reversal time on an elliptical each week to help you tone calf muscles. You can use a notepad to track your total time in reverse during a week and add between 10 to 15 seconds to this time in the following week.
8. Split time on an elliptical between calf muscles and front leg muscles to tone your lower body at an even level. An alternating pattern of elliptical programs will help you tone your calves without leaving other muscle groups unattended.

Tips & Warnings

• Develop a checklist of stretches that help loosen your calves for elliptical training. A simple calf stretch with your heels hanging off the stairs at your home will prepare your body for toning exercises. Intensify your stretches as you increase elliptical intensity to avoid muscle pulls at the gym.