The elliptical machine has become a popular fitness equipment due to its effectiveness in providing a full-body workout while minimizing impact on joints. To get the most out of this machine and avoid potential injuries, it is essential to know the correct way of using it.
Before starting your workout on the elliptical machine, several adjustments need to be made. Firstly, adjust the seat height. When you stand on the pedals, your knees should be slightly bent at an angle of approximately 15 to 30 degrees. This height allows for proper leg extension and contraction during the exercise and helps reduce stress on the joints. Secondly, set the resistance level according to your fitness level and goals. Beginners should start with a relatively low resistance, such as level 2 or 3 (on a machine with resistance levels typically ranging from 1 to 20).
Once you step onto the elliptical machine, stand with your feet on the pedals, about shoulder-width apart or slightly wider. This stance provides a stable base and helps distribute your body weight evenly. Hold the handrails lightly with a natural grip. The handrails are mainly for balance assistance, not for excessive pulling or leaning. It is crucial to maintain a straight back and keep your spine in its natural curvature. Avoid hunching or slouching, as this can lead to ineffective workouts and potential back pain or injury.
To initiate the movement, start by engaging the muscles in your buttocks and the back of your thighs to push the pedals backward and downward. Feel the contraction and relaxation of these muscles. Then, let the pedals move along the elliptical path in a smooth and continuous motion. Keep your movements coordinated and rhythmic, without sudden stops or jerks. The speed of movement can be gradually increased, usually ranging from 120 to 160 steps per minute, depending on your fitness and comfort level.
Controlling the intensity and duration of your workout is also vital. You can adjust the intensity by changing the resistance and speed. For example, you can perform high-intensity interval training, where you exercise at a high speed and resistance for 1 to 2 minutes and then reduce the intensity for 30 seconds to 1 minute and repeat. The duration of each workout session can vary from 20 to 60 minutes. Beginners may start with 20 minutes and gradually increase the time as their fitness improves. It is recommended to use the elliptical machine 3 to 5 times a week, allowing sufficient rest and recovery time for your body.
After finishing your workout, do not rush to step off the machine. Spend 5 to 10 minutes on stretching and relaxation. Focus on stretching the muscles in your legs, including the quadriceps, hamstrings, calves, and also the buttocks. Stretching helps relieve muscle tension, reduces post-workout soreness, and promotes muscle recovery and growth.
In conclusion, using an elliptical machine correctly involves proper preparation, maintaining the right posture during exercise, controlling the intensity and duration, and performing post-workout stretching. By following these guidelines, you can enjoy the benefits of this fitness equipment and work towards achieving your fitness goals effectively and safely. Whether you are a beginner or an experienced fitness enthusiast, paying attention to these details will enhance your elliptical machine workout experience and contribute to your overall well-being.
