Exercise · Cardio
Elliptical trainer: how to use it properly
The elliptical trainer, or cross trainer, is a low-impact cardio machine where your legs and arms move together. It works your cardio without pounding your joints. It’s a solid option to start with or to finish after a heavier workout.
Doable at 75 of the 76 gyms GoSet follows
The essentials
- Keep your feet flat on the pedals.
- Push and pull the moving arms in rhythm.
Muscles worked
- Primary
- —
How to do it
- Step onto the elliptical while holding the fixed handles, then place your feet flat in the middle of the pedals.
- Start the machine slowly and begin pedalling, keeping your feet flat on the pedals, without lifting your heels.
- Grab the moving arms and push and pull them in rhythm with your legs, avoiding any jerky motions.
- Keep your torso upright, eyes forward, shoulders relaxed and core braced, instead of leaning on the handles.
- Adjust the resistance gradually until you find an effort where you can still talk but it would be hard to sing.
- At the end, lower the resistance, slow down for 2 to 3 minutes, then stop the machine before stepping off carefully.
Common mistakes
Leaning on the machine
Instead : Keep your torso upright, with your shoulders over your hips. Use the moving arms for balance, not to support your body weight.
Lifting the heels off the pedals
Instead : Think about keeping your feet flat on the pedals the whole time. Let your heels stay in contact so the motion stays smooth.
Arms and legs out of sync
Instead : Start with just your legs, then add the moving arms once the leg movement feels natural. Push and pull the handles in time with your feet.
Going too fast too soon
Instead : Start with a moderate speed and resistance. Once the movement feels stable and controlled, slowly increase resistance or speed, one at a time.
Coach tips
- Keep a steady breathing pattern: breathe in for a few strides, out for a few strides, without holding your breath.
- Aim for smooth, controlled motion, both when you push down and when the pedals come back up, same with the moving arms.
- Use the resistance to make the workout harder instead of only trying to go faster.
- People often use the elliptical 5 to 10 minutes to warm up, or longer blocks when it’s their main cardio for the day.
Variations
- Use only your legs while holding the fixed handles if coordinating arms and legs is hard at first.
- Alternate faster periods with easier ones to create simple interval-style workouts.
- Focus on slightly bigger, controlled strides if you want to feel the cardio effort more, as long as it stays comfortable.
Sets and reps
On the elliptical trainer, you’ll often see 10 to 30 minute continuous blocks, or shorter intervals with harder and easier phases. For a warm-up, many people stay around 5 to 10 minutes at a moderate pace.
Equipment
Log your Elliptical trainer sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Is the elliptical good for beginners?
Yes, the elliptical is often used by beginners because the movement is smooth and low impact. You can easily adjust resistance and duration so your body can get used to it.
Where should I place my feet on the pedals?
Place your feet flat in the middle of the pedals, not too close to the front or back edge. Keep them in the same spot during the workout, with your heels staying in contact.
Do I have to use the moving arms?
You can start by holding the fixed handles and working only with your legs. Once you’re comfortable, add the moving arms to spread out the effort and make the exercise more complete.
What should I do if I feel unusual pain on the elliptical?
Stop the machine, step off carefully, and talk to a health professional before getting back on the elliptical.