Things You'll Need:
- Exercise clothing
- Sneakers
- Water bottle
- Music player (optional)
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Step 1
Check with your doctor to make sure you are capable of physical exercise. Doing so is especially important if you have any medical issues such as a heart condition.
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Step 2
Equip yourself with the proper gear. Loose fitting clothes, particularly those made with a technical fabric that wicks away sweat, are ideal for cardiovascular activity. You will also want to wear shoes suitable for exercising, such as running, walking or cross-training sneakers.
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Step 3
Bring along a water bottle filled with water or your favorite sports beverage such as Gatorade or Propel. Though an elliptical workout is low-impact, you will still need to hydrate during your workout.
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Step 4
Fill in information on your age, sex and weight as instructed by the machine. Doing so will help you get a more accurate mileage and calorie count (though keep in mind these numbers are still estimates).
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Step 5
Start slowly. Once you step onto the pedals of the elliptical machine, move your legs forward to get a feel for the elliptical movement. Make sure your feet are placed in the center of your pedals, and keep them planted as you move your feet.
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Step 6
Watch your posture--you want to stand up straight and avoid hunching over as you move on the machine.
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Step 7
Use the handles on the elliptical machine. Depending on the model, the handles may move back and forth or they may be stationary. If they are stationary, once you become more confident on the machine, you may opt to let go of the handles and move your arms in a pumping motion as if you were walking or running. Doing so will burn more calories and work out your upper body as well.
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Step 8
Increase the resistance (intensity) or incline of the machine to get more health benefits from your workout. When you increase the intensity, you increase your heart rate and burn more calories. Ideally, your exertion should be about 70 to 80 percent of your maximum heart rate.
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Step 9
Try the different programs the machine has. Many ellipticals include programs such as a fitness test, intervals and hills.
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Step 10
Use a music player as you become more confident on the machine. Programming music that is high-energy with a fast beat will help you keep up your pace during your workout.
