The
Elliptical Trainer is especially
suited to people with joint or back problems because it is a low-impact
workout. When used properly, it can provide a whole body workout with less risk
or strain than running on a treadmill.
Step
onto the machine. Most Elliptical Machines have 2 sets of handles, 1 set that
moves back and forth and 1 set that remains stationary. Grasp a stationary
handle and step onto the furthest step. The step will move when you step on it,
but will move less if the step is at the bottom of its rotation. Grasp the
other handle and lift up the second foot. Steady yourself before continuing.
Align
your feet with your hips. They should be exactly hip width apart. The feet
should not turn inwards or outwards; they should also face straight forward.
There are very large places for your feet on most elliptical. For many people,
the hips will align in the inner-most edge; however it is not important to
place your feet against any of the pedals' edges, as long as the feet and hips
are aligned.
Stand
up straight, keeping your spine in a neutral position to reduce stress on the
back during the workout. Push your pelvis forward so you aren't overarching
your back and pull your abdominal muscles in to support your back.
Start
to pedal in a forward motion, in order to activate the screen on the
elliptical. Keep your hands on the stationary handles so that you are steady
while you are distracted by the screen.
Choose
a low resistance setting, which will be levels 1 or 2 on most elliptical. Do
not activate the incline. Set the timer for 10 minutes for your first time, and
then increase to 30 minutes.
Start
pedaling in a slow, fluid motion. The movement of an elliptical can be very
awkward at first. The pedals move in a motion similar to a stationary bike;
however, the arms mimic the moving of walking and running, with the opposite
arm extending while the leg pedals.
Start
your interval workout to maximize calorie burning and cardiovascular training.
- Do 5 minutes on level 1 or 2, while you get used to the motion of the elliptical machine and warm up your muscles. Feel free to stay on this level for your entire first workout.
- Follow with 5 minutes at a level of 3 or 4.
- Do 2 minutes at level 6, then return to level 3 for 2 minutes. Repeat the increase and decrease of tension levels in 2 minute intervals 1 to 4 more times, depending upon the length of your workout.
- Cool down with 5 minutes at level 1 or 2.
Stretch
your hamstrings, quadriceps, arms, back and any other tight muscles after your
workout. You have just finished a total body workout and stretching will help
to heal your muscles and avoid soreness.
Repeat
the Elliptical Trainer workout at
least 3 times a week to burn calories and improve cardiovascular endurance.
