Ellipticals are excellent cardio tools, if you know how to use them.
This is a small guide for use, but remember that each machine is different and each person is different, these indications are intended to show only a general idea of how you should use the elliptical trainer.
Learn How to Use an Elliptical Machine Correctly
Step 1: Position
Stand on the pedals. Line up your feet, as most machines will have large pedals to accommodate feet of any size. Straighten your back and hold on to the bars.
Step 2: Movement
Now that you have prepared yourself on the machine, it is time to move:
Pedal forward. To start pedaling, bend your knees slightly and keep them bent during the whole movement since keeping your legs straight will make the movement more difficult.
This flexing also keeps constant tension on your quads, maximizing the efficiency of your workout.
Step 3: Adjust the resistance and tilt
As you move, you can adjust the resistance of your elliptical until you feel the level of intensity you want.
Some ellipticals also have the option of adjusting the incline to make the exercise more difficult and effective. If yours has this option, try varying the incline in small increments, gradually.
Step 4: Explore your control panel
Check which exercise programs are pre-installed on the elliptical trainer and try to finish one that suits your level. Observe the data provided by the machine to keep better control of your sessions: speed, time, heart rate…
Step 5: Continue until your session is complete
Adjust the length of your session to your experience level. The more you use the machine the longer your sessions will last because your body will gradually adapt. Be constant but don’t overdo it unnecessarily.
How long should I use an elliptical for the first time?
Depending on your goals, you should aim to exercise 3-5 times each week for 20-60 minutes as a beginner
Is it okay to use the elliptical every day?
It is enough to exercise 5 days a week on the elliptical machine. But, if desired, you can also exercise for more than 5 days. If you go for daily exercise, 10 minutes of exercise is enough to stay healthy and fit.
How long should I use the elliptical?
If you’re warming up for a strength-training workout on the elliptical, you should ride for five to 20 minutes, Thornhill says. But if you really want to amplify the cardiovascular benefits of the machine, it’s best to train on it for at least 15 minutes, or 1 hour a day at most, he says.
The elliptical is one of the best machines to work the body and achieve goals such as accelerating fat loss. But to do so, it must be used correctly. Controlling factors such as time and resistance is key to getting better results.
It is recommended to exercise for 5 to 20 minutes on the Elliptical. With frequent use, this machine is very beneficial for those who wish to strengthen the lower extremities and who have arthritic/degenerative joints.
Please note that this machine is contraindicated for those who suffer from any type of lower limb pathology in the acute phase, especially those that lead to loss of strength, severe restriction of hip-knee-ankle harmonic mobility, and its corresponding functional alterations.