How to Work Out With an Elliptical Machine
An elliptical machine is a great tool for getting a high-intensity workout with less impact on the knees and hips. The digital screen provides an easy step-by-step guide to selecting the workout program that will help you reach your desired resistance and intensity level.
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Instructions
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Step onto the machine, facing the screen with one foot in each of the foot rests. Begin moving your legs forward to activate the machine and turn on the digital screen. You will need to keep moving as you select your workout plan.
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Select the button "program" or "manual." The program will allow you to choose a pre-set workout. You control your own incline and resistance by choosing manual mode.
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Press the arrow buttons to scroll through the available programs. There is usually a graphic of the human body on the screen. Lights illuminate in the areas most worked by each program as you scroll through. Choose the one that best meets your needs.
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Use the arrows to input your weight and workout time if requested by the machine. Entering your weight will allow the machine to calculate a more accurate number of calories burned. Some machine programs have a preset workout time, but you can often adjust it and choose your own when in manual mode.
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Continue to move forward, paying attention to the cues of the machine. It may ask you to pedal forward or backward throughout the length of the workout.
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Use the arrows for incline and resistance to adjust the intensity of your workout. Greater resistance and incline lead to a harder workout. If you are using a program these setting are pre-selected for you and will adjust automatically.
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Cool down for three to five minutes after the work out session. Some machines have a preset cool down period and will automatically take you to a lower incline and resistance for five minutes after the program is completed.
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Tips & Warnings
Give yourself time to get used to the machine if it is new to you. You might only be able to work out for 10 to 15 minutes as you learn how it operates and gain your balance. For the best results, work out on the elliptical for 30 to 60 minutes at least five days per week. You can also alternate working out on the elliptical with other cardiovascular activities such as running, walking or cycling.
Don't lean on the handles or rails, or grip them too tightly. They are there for balance and leaning on them to support your weight can reduce the intensity of your workout. As you get stronger try to do your workout without holding onto the bars at all.
Resources
- Photo Credit T (orchid), www.morguefile.com
