Best Way to Use an Eliptical Exercise Machine
The best way to use an elliptical is to do so safely. If you have a medical condition, such as diabetes, obesity or joint problems, talk to your doctor before beginning a new exercise routine. Ellipticals are prized for their low-impact aerobic workouts. However, if you suffer from severe knee pain, it may still be too harsh of an impact for you. If your doctor approves of your new exercise plan, always stretch and warm-up before exercising to help avoid injury.
Instructions
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Stretch your muscles before working out. According to the Mayo Clinic, stretching not only provides flexibility and aids circulation, it also makes you less prone to injuries by increasing your joints' range of motion. Stretch properly by gently extending your muscles and breathing freely. Do not stretch any muscle far enough to cause pain. Hold each stretch for a few seconds.
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Include a brief warm-up routine in your exercise regimen. Walk around for a few minutes and swing your arms around to further loosen your muscles.
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Grasp the handlebars of the elliptical machine. Some ellipticals have movable handles so you may work your arms as well as your legs; other models have stationary handles. Work out by moving your feet on the large foot "pedals" as though you were walking or jogging.
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Program your elliptical, if desired. Some models have preprogrammed workouts from which to choose. Or you may design your own workout by raising the resistance levels. This is a matter of your personal preference; if you would like a more difficult workout, increase the resistance or move your body faster.
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Change the incline, if you are able to. Not all models allow you to change the incline or the resistance. Altering the incline allows you to work different muscle groups more intensely, such as your glutes or your calves. If your elliptical allows this, there will be a guide on it to show you which inclines best work which muscle groups.
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Maintain proper posture throughout your workout. Avoid slouching. Avoid locking your knees. Dummies.com recommends maintaining a loose bend to your knees. Dummies.com also recommends to avoid "pedaling" backward often, as it may place more stress on your knees.
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Tips & Warnings
Drink plenty of water while you work out.
