How to Use Elliptical Trainers
When it comes to fitness, elliptical trainers have become a welcome alternative to treadmills and stationary bikes. This increasingly popular type of exercise equipment is proven to deliver the physical fitness "goods." Elliptical trainer machines provide a "low-impact," total body workout. They can be used by individuals of all fitness levels, reduce joint stress and offer maximum results in a minimum amount of time. Similar to the once-popular cross country machines, elliptical trainers are a standard fixture in health and fitness clubs and can be purchased for home use.
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Instructions
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Begin every workout session with a brief warm-up. This increases the flow of blood to the muscles and enhances performance while reducing muscle stiffness and lowering the risk of injury. Calisthenics, running in place and overall body stretching work best.
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Become familiar with the elliptical trainer and how it works. Every machine is different so it is important to read the directions located near the controls before starting your workout.
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Choose one of the machine's preset programs or set your own program by selecting the "manual" option. Learn how to read the console's data, such as how many calories were burned, how far and how fast you went and how long it took to cover a particular distance. Ask a professional for assistance if you have questions or need clarification regarding the information.
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Take advantage of the machine's heart monitor capability to check your routine's intensity. Raise the intensity by increasing your pace and the amount of resistance.
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Mount the elliptical trainer with your feet positioned firmly on the center of the pedals while facing the controls. Activate the machine's monitor by pushing down on the foot pedals with an even, forward movement.
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Distribute your weight equally with the lower half of your body supporting most of your weight. Practice good posture by keeping your shoulders back, head and chin up and stomach muscles tight. Keep your gaze forward.
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Grip the handles and pull them in a back and forth motion while pedaling. You also can hold on loosely to the stationary handlebar located between the two mobile ones. Individuals wishing to strengthen their core muscles while using an elliptical trainer should keep their hands free. This forces the abdominals to work harder and more efficiently while burning more calories.
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Start out gradually to let your body acclimate to the elliptical trainer and the muscles it works. Generally, a 20-minute workout is recommended for beginners. Drink lots of water and always "cool down" and stretch your muscles after a workout.
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Tips & Warnings
Always consult with a physician before beginning an exercise program. Find a comfortable "natural" stride length. One that is too long will feel awkward while a stride that falls short results in an "unnatural" movement. Verify that the machine's emergency shut-off is working properly.
Pedaling an elliptical trainer in reverse is stressful on knee joints. Resting your bodyweight on the handles decreases the workout's intensity and the number of calories burned.
