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How To: Elliptical Machine

IntoFit | February 23rd, 2009 | Workouts - Cardio | 3 Comments »

Going to the gym and spending 20 or 40 minutes on a machine can be great to burn calories and strengthen your heart. But in order to get all the benefits that cardiovascular exercise can provide, it’s important to make sure you’re working it. The only way we get stronger is if we push ourselves further then we did the week before. Unfortunately, these machines are set up so that it can be really easy to get on, go for 30 minutes and let the machine do most of the work for you. I absolutely don’t think anyone does this on purpose, I just think no one really takes the time to explain how to get the maximum benefits of using some of these machines. And, what is the point of getting yourself to the gym and working-out for 20 minutes and not getting maximum benefits from it! Next time your at the gym and you hop on an Elliptical Trainer try some of these tips!


  • FORM:
Elliptical Trainers are great because they don’t pound on your joints the way running on a treadmill does, but if your form is not right- it can still put stress on those knees.
  1. Make sure you keep a slight bend in your knees at all times.
  2. Keep your weight behind you and in your heels. ( You’re almost in a permanent mini squat)
  3. Try to prevent your weight from shifting right to left. Instead, keep your weight centered and your core tight to help you balance.
  4. Use your full foot. Push down with the ball of your foot to move the pedal forward and push down with your heel to bring the pedal back up.
  5. Hold the handle bars at shoulder height (not higher) and make sure you are not leaning into them.  Your weight should always be behind you – not in front of you.
BASIC USE OF THE MACHINE
  1. Make sure you pick a challenging level. You should feel like you have to push that pedal forward.
  2. Once you’ve warmed up – take note of the speed you are going ( MPH will be an option on the display). Try to stay at this speed the whole time you are on the machine without dipping below it.
  • It’s so easy to stop paying attention and get distracted when you’re on a machine. Knowing where you should be and keeping your eye on it will keep you engaged and give you a good marker to help judge your improvements. If you focus on that number and don’t let yourself dip below it- you will see an improvement in your cardiovascular activity in no time.

In terms of effort, you should be able to have very brief words with someone (yes, no, maybe, ect.) but you should not be able to have a full conversation with the person beside you and you should not be able to leisurely read a magazine while performing cardiovascular exercise. That is what I would call activity. Activity is great, but it’s not exercise.
  • 9623 Steps.

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3 Responses to “How To: Elliptical Machine”

  1. Top 10 Cardio Workouts « IntoFitness says:
    August 30, 2009 at 11:02 am

    [...] 8. Hiking ( or a very brisk nature walk)9. Elliptical Machine [...]

  2. Elliptical Machine Form « IntoFitness says:
    September 1, 2009 at 5:34 pm

    [...] while back I posted about good form on the Elliptical machine. I wanted to follow up with a little video. The first one is proper form. Notice how the movement [...]

  3. Top 10 Fitness Tips That Really Work! « IntoFitness says:
    January 18, 2010 at 2:38 pm

    [...] it up on your favorite cardiovascular machine. CLICK HERE to read about how to maximize your time on the elliptical machine so that you’re not wasting [...]

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