How to Properly Use Your NordicTrack Elliptical Trainer

Ellipticals eliminate the impact of running on solid ground.

Elliptical trainers are a type of exercise equipment that allow users to work their legs in a walking and running type motion without impact. Ellipticals have become very popular over the past 15 years. NordicTrack is one company that manufactures and sells elliptical machines. To reap the benefits of the trainer to the fullest, follow the instructions to use your machine properly.

Instructions

1. Step on the pedals to get into the exercise position, using the immovable handle bars for balance. Begin pedaling to start the training software panel on the elliptical. Your speed, distance and resistance will appear automatically. Start out with a five-minute warmup, gradually increasing speed and resistance.

2. Alter the level of resistance by pressing the arrows. The "up" arrow increases resistance, and the "down" arrow decreases resistance. Resistance is the amount of force the machine provides that you must overcome to make a stride. The greater the resistance, the harder you'll work and the more calories you'll burn.

3. Choose a program from the installed options in the machine by choosing the "program" button. This is a workout sequence pre-set with resistance levels and changing incline levels. Use these programs if you wish to have the machine challenge you automatically, without you having to adjust levels mid-workout.

4. Let the machine calculate your heart rate by holding onto the metal side bars on the stationary handlebars. The machine will calculate your heart rate through the pulse in your hands, so do not remove them until the machine produces a value.

5. Lower resistance levels to run at a less strenuous pace during the last 10 minutes of your work out time for a cooldown. This will allow your muscles to adjust to the change in exercise and thus prevent muscle cramping.

References

• Nordic Track: Elliptical Buyers Guide
• All Ellipticals: How to Use Elliptical Trainers