How to Start Training on an Elliptical Trainer
When starting to use exercise equipment for the first time, it is important to remember to take it slowly. An elliptical trainer is a great piece of equipment to start with because it is easy to use and provides for a low impact workout.
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Instructions
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Starting Out
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Prepare yourself for a workout on an elliptical trainer. This includes wearing the proper shoes (running or walking shoes), bringing a water bottle to stay hydrated, and keeping a small towel on hand to wipe sweat from your hands and face.
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Review the instructions for your particular model of elliptical trainer and experiment with the digital settings so you are aware of the machine's features. Learn how to set a time limit for a workout and get an accurate reading for heart rate and calories.
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Start with a warm-up. When stepping onto an elliptical for the first time, the warm-up period should last at least five minutes. This period should involve some light physical exertion using the same muscles you will use during the most intense part of the workout, according to the Mayo Clinic. Use this warm-up period to get used to the motion. Pedal forward and backward to find a rhythm that is comfortable for you.
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Start training on an elliptical machine with a 30-minute aerobic workout (including warm-up and cool-down) three to four days each week. Focus on making it through the entire 20 minutes between the warm-up and cool-down at the same level of exertion. This amount will be different for each individual, but try to raise your heart rate by a certain percentage that you will be able to maintain easily throughout the entire workout.
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Change up your routine once you become comfortable with an easy 30-minute workout. Two weeks is generally the minimum for this to occur. Vary exertion levels by increasing resistance and speed slightly in the first five minutes after warming up. Continue by increasing the intensity in the next five minutes to reach a maximum heart rate as charted on the American Heart Association's website.
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Lower the exertion level slightly for another five minutes. You can repeat this process two to three times between the warm-up and cool-down as you become more and more comfortable with it. You can eventually shorten the times and increase the intensity of each increment for more of a challenge down the line.
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Cool down after every workout. This should be much like the warm-up period, where you target the same muscles as the rest of the workout but at a lower level of intensity. Cooling down is essential to ensuring the temperature of the muscles comes down gradually. This may serve to keep you from injury or becoming sore the following day.
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