Machine · Cardio
Elliptical: how to set it up and use it properly
The elliptical is a low-impact cardio machine with moving arms. You can work on your breathing and endurance without pounding your joints, with a smooth, continuous motion. It’s a good option both for easy cardio and more challenging sessions.
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The essentials
- Keep your feet flat on the pedals.
- Push and pull the moving arms in rhythm.
Muscles worked
- Primary
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Setup
- Step onto the pedals while holding the fixed or moving handles to keep your balance.
- Pick a resistance level that lets you move smoothly, while still feeling a light to moderate effort.
- If the machine allows, adjust the incline to a comfortable range, without pulling on your knees or hips.
- Make sure your whole foot stays flat on each pedal, not too far forward and not too far back.
- Stand tall, looking forward, and avoid leaning your weight onto the console.
How to do it
- Start by pedalling slowly, usually forward, to find your rhythm and a smooth motion.
- Hold the moving arms or fixed handles with a light grip, without yanking with your hands.
- Keep your torso stable and upright, shoulders relaxed, without swinging or collapsing forward.
- Gradually increase resistance or speed until you reach an effort where you breathe harder but can still speak in short sentences.
- Maintain a steady, controlled motion without bouncing, keeping your feet in full contact with the pedals.
- During the last minutes, gradually slow down to cool down before stepping off the machine.
Common mistakes
Leaning on the console or handles
Instead : Bring your feet a bit closer to the middle of the pedals, keep a soft bend in your knees, and straighten your torso. Lightly brace your core and look ahead instead of down.
Letting only the legs do the work
Instead : Use the moving arms too, pushing and pulling in sync with your legs. Keep a light grip and think of a full-body, smooth motion instead of just the legs spinning.
Going too fast and jerky
Instead : Lower the resistance a bit and slow your cadence. Aim for a pace where the machine stays quiet and the movement feels controlled, without bouncing in your joints.
Skipping the cool-down
Instead : In the last minutes, gradually reduce resistance and speed. Let your breathing come down before you stop completely and step off.
Coach tips
- Keep a regular breathing pattern: inhale over a few strides, exhale over a few strides, without holding your breath.
- For good control, let each full cycle of movement take about 2 to 3 seconds instead of sprinting the whole time.
- You can play with simple intervals, like a slightly faster period followed by an easier one, while keeping clean technique.
- If you feel tired, use the fixed handles for a few minutes to stabilize your upper body better.
Variations
- Pedalling backwards to slightly change how the effort feels, while keeping the same stable posture.
- Sessions holding only the fixed handles so you can focus on leg rhythm and breathing.
Sets and reps
On the elliptical, cardio sessions often range from a few minutes for a warm-up to several tens of minutes for the main workout. It’s also common to see interval blocks, with slightly harder phases followed by easier ones.
Exercises on this machine
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Common questions
Should I push more with my arms or my legs on the elliptical?
You can let your legs do most of the work and use your arms to follow the motion. If you want it more full-body, coordinate arms and legs, pushing and pulling smoothly without yanking on the handles.
Is the elliptical good for warming up?
Yes, people often use the elliptical for an easy warm-up. You can start with low resistance and a comfortable pace for a few minutes, just enough to raise your temperature and breathing a bit.
My feet get numb on the elliptical, what should I do?
First, ease off the tension in your feet and avoid curling your toes. You can also adjust your foot position on the pedals and play with the resistance. If the discomfort or pain stays, stop and talk to a professional.
How do I know if the intensity is right on the elliptical?
Usually, you want to breathe harder but still be able to talk in short sentences. If you can’t say a few words, it’s likely too hard for steady cardio. If you could easily sing, you might want to increase resistance or speed a little.