Beginner’s Guide to the Elliptical: How to Get Started

The elliptical machine is an excellent tool for beginners who want a low-impact, full-body cardio workout. It’s easy on the joints, burns calories, and strengthens your heart and muscles. If you’re new to using an elliptical, here’s a step-by-step guide to help you get the most out of your workouts.

1. Benefits of Using an Elliptical

• Low impact: Ellipticals are easy on the knees, hips, and back, making them great for people with joint issues or those looking for a less intense cardio option than running.
• Full-body workout: Ellipticals engage both the upper and lower body if you use the handles, working muscles in your arms, legs, and core.
• Calorie-burning: You can burn a significant number of calories in a short amount of time.
• Versatile intensity: You can adjust resistance and incline to control the intensity, making it suitable for both beginners and advanced users.

2. How to Use the Elliptical Correctly

Understanding how to use the elliptical is crucial for a safe and effective workout:

Proper Form

• Posture: Stand upright with your core engaged and shoulders back. Avoid slouching or leaning too much on the handles.
• Grip the handles: Lightly hold the handles and move your arms in sync with your legs. If you want to focus more on your legs, you can let go of the handles and place your hands on your hips.
• Foot placement: Keep your feet flat on the pedals and ensure they remain in contact with the pedals throughout the motion.

Stride

• The elliptical’s motion is smooth and elliptical (oval-shaped), like walking or running. Begin with a comfortable stride and keep it steady.
• Avoid locking your knees or over-stretching your stride and maintain a fluid motion.

3. Beginner-Friendly Elliptical Workouts

Workout 1: Easy Cardio Start (20-30 minutes)

This is a perfect workout for beginners to get used to the machine and improve cardiovascular endurance:

• Warm-up: 5 minutes at low resistance.
• Main workout: 15-20 minutes at a steady, moderate pace with low resistance.
• Cool-down: 5 minutes at an easy pace to bring your heart rate down.

Workout 2: Interval Training for Beginners (20-25 minutes)

This workout introduces intervals, which are short bursts of high-intensity work followed by lower intensity for recovery:

• Warm-up: 5 minutes at low resistance.
• Intervals:
• 1 minute at moderate to high intensity (increase resistance or speed).
• 2 minutes at low intensity for recovery.
• Repeat this cycle for 5-6 rounds.
• Cool-down: 5 minutes at a slow pace.

Workout 3: Full-Body Burn (30 minutes)

This workout incorporates using both the arms and legs for a full-body challenge:

• Warm-up: 5 minutes at low resistance.
• Main workout: Alternate between using just your legs (no handles) and full body strides every 5 minutes.
• 5 minutes hands-free (focus on legs).
• 5 minutes using the handles (engage arms).
• Repeat for a total of 20 minutes.
• Cool-down: 5 minutes at an easy pace.

4. Tips for Elliptical Success

• Start slow: If you’re new to working out or cardio in general, don’t overdo it. Begin with 15-20 minutes and gradually increase your time and intensity.
• Use resistance: Adjust the resistance level to make the workout more challenging. Start with low resistance and gradually increase as your endurance improves.
• Keep track of your progress: Use the machine’s display to monitor your distance, calories burned, and heart rate. Aim to improve week by week.
• Stay hydrated: Bring a water bottle to keep yourself hydrated, as cardio can lead to significant fluid loss.

5. Mistakes to Avoid on the Elliptical

• Leaning on the handles: Avoid putting too much weight on the handles, as this reduces the effectiveness of the workout.
• Over-striding: Stride naturally without trying to force large movements. Over-striding can strain your muscles.
• Skipping warm-up and cool-down: It’s essential to prepare your muscles before a workout and cool down to prevent injury.

6. Progressing Beyond Beginner Level

Once you feel comfortable with the elliptical, you can progress in several ways:

• Increase workout time: Gradually move from 20–30-minute workouts to 45-minute sessions.
• Add resistance and incline: Boost your workout intensity by increasing resistance or incline to challenge your muscles and cardiovascular system.
• Try advanced interval training: Add more complex interval training, such as 1:1 work-to-rest ratios, or experiment with high-intensity interval training (HIIT).

7. Stretch and Recover

Ellipticals are low impact, but stretching after your workout helps improve flexibility and prevent soreness:

• Leg stretches: Focus on stretching your calves, quads, and hamstrings.
• Arm and shoulder stretches: If you’ve used the handles, stretch your upper body as well.

8. Frequency and Consistency

• Aim to use the elliptical 3-5 times per week for best results.
• Consistency is key to building endurance and improving your fitness levels.

 

The elliptical is a fantastic machine for beginners because it provides an effective cardio workout while being gentle on the joints. By using the correct form, starting with beginner-friendly workouts, and progressing gradually, you’ll see improvements in your fitness level and enjoy the benefits of regular exercise. Stick to your routine, track your progress, and most importantly, have fun!