How to Use an Elliptical Machine

An elliptical machine simulates the workout you would get cross-country skiing. It works every muscle in your body at the same time. Along with that, it is a wonderful cardio-vascular workout. Some elliptical machines have electronic settings to regulate your workout, but these are merely guidelines. Other elliptical machines have the ability to display the number of calories you are burning, as well as the mileage and miles per hour. These are good tools to help keep track of your improvement, but for the most part they are unnecessary, because you can get a great workout without them.

Instructions

1. Set the machine for a manual workout, if you have that option.

2. Set the foot pads so that, like a bicycle, one is up and one is down.

3. Step on the elliptical machine, and push down with the foot that is up to start the elliptical motion.

4. Grab hold of the upright bars (if you were skiing these would be the ski poles) and hold on as your feet go down and then up. You will notice that the poles are working in the opposite direction as the foot pads. So, when your right foot is up, the right pole is away from you, and when your left foot is down, the left pole is closest to you.

5. Take a moment to get used to the rhythm. Just let it flow. Then you can pick up the pace. You will notice that the faster you go, the more your arms are working. Try to keep your arms and legs going at a comfortable pace. Don’t rush. You will wear out too fast if you hurry. Your arms will want to work faster than your legs; try to keep them even.

6. Slow down when you begin to feel tired. It is best if you “cool down” for a minute or so, to give your muscles time to adjust, before you stop.

7. Take a short walk when you get off the machine. Your knees and hips will feel weak. Just let them cool down and get back to normal.

8. Rest for a day and then try it again. After a week or two, you will notice that you can go further and longer than before. You will find that this low-impact workout is rewarding and healthier for you than many other forms of exercise.