How to Get the Most Out of Working on an Elliptical Machine

The elliptical is one of the most effective exercise machines for burning calories and delivers an intense workout for improving cardiovascular health. An elliptical can be used in several ways and incorporated into both your aerobic exercise routine and your strength training sessions. Follow the steps to get the most out of the elliptical machine and enhance your fitness.

Instructions

1. Plan to exercise on the elliptical for 30 to 60 minutes. The longer duration will increase the amount of calories burned and the cardiovascular benefit of the exercise.

2. Choose the elliptical most often for your aerobic exercise. Compared to other machines in a gym, the elliptical is most effective at giving you an intense workout necessary for weight loss and improved health.

3. Train using intervals. Choose the manual setting and begin at a resistance level of two. After about four minutes increase the level to five or seven for 60 seconds, return to level two and recover. Repeat for the length of the workout.

4. Take advantage of the programs offered on the machine. Choose those that move from the lowest to the highest incline simulating a hill so that you can work the lower body in all ways the machine offers.

5. Use both forward and backward leg movements to work your muscles in a variety of ways. If using a pre-set program on the machine, pedal forward for two segments then pedal backward. Continue alternating throughout the workout session.

6. Keep your legs moving quickly enough throughout the workout that your intensity level falls somewhere between the ability to engage in conversation and near exhaustion. If you are tracking heart rate shoot for a pace that keeps it at 60 to 80 percent of your maximum.

7. Incorporate the elliptical into your strength exercises to create a circuit training routine. Between sets get on the elliptical and move quickly for about three minutes then move on to the next strength exercise.

8. Use the moving handle bars if the machine has them. This will increase the intensity of your workout by incorporating the upper body.

Tips & Warnings

• If you are new to exercise, start with 15 minutes on the elliptical and work up to 30 or 60 minutes.

• Don't lean on the handlebars. Using them to support your weight will decrease the potential of your workout. Use them for balance only and once you get used to the machine try exercising without holding them.

Resources

• Read this Article in Portuguese
• SparkPeople: Elliptical Intervals
• Livestrong.com: 5 Things You Need to Know About Using an Elliptical Trainer