How to use an elliptical the right way

The first time I hopped on an elliptical was not how I planned it going. The machine was moving faster than my arms and legs could keep up and I was pretty sure I was going to be catapulted across the gym if I didn't slow down. Spoiler alert: I had no idea what I was doing. But after a quick pause and a deep breath, I was able to acquaint myself with the machine's settings. Soon enough, I was getting in a solid, sweaty workout without feeling like I would fly off.
If the elliptical machine isn't your favorite yet, don't worry — you might just need to tweak how you're using it. So before you ditch it for the treadmill — even though the best treadmills can be great — keep this in mind: With the right approach, the elliptical can be just as powerful for weight loss and muscle toning.
Related: Do you need a pricey treadmill, or will a budget option suffice?
I spoke with Emily Weber, a Bowflex fitness adviser and certified personal trainer, and Katie Lawton, an exercise physiologist with the Cleveland Clinic, to find out how to avoid the most common mistakes when it comes to exercising on an elliptical machine. (P.S.: There's an easy fix!) And if you'd prefer to use the elliptical at home rather than at the gym, check out the best elliptical machines we've tested.
Are ellipticals better than treadmills?
What's the most common mistake when using the elliptical machine?
What's the right way to use an elliptical?
Elliptical settings for different fitness goals
Is the elliptical good for weight loss?
Which muscles does the elliptical work?
Who does the elliptical work best for?
When it comes to elliptical versus treadmill, the best choice for you depends on your personal fitness goals. You should also take into account any injuries and mobility issues you might have, Weber says. An elliptical may be the better choice if you're aiming for a high-quality cardio workout with reduced impact on your joints.
Ellipticals are a cross between a stair climber and a treadmill — as such they work your upper body too. That versatiity, and the fact that there are scores of quality machines to choose from, means that an elliptical can be a great solid choice for just about anyone. Some even come with a seat, like this Inspire Fitness CS3.1 Cardio Strider from our best ellipticals list. Others emphasize the vertical (i.e., stair-climbing) aspect, like the space-saving Bowflex Max Trainer SE, which also earned a spot on our list.
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To put it simply: If you're not getting results, the most likely reason is that you're getting too comfortable.
"One of the biggest mistakes I see people make when they use the elliptical is not utilizing resistance in their workout," Weber says. This is because it's easy to zone out while using the elliptical, making it tough to get a moderate-intensity workout. Lawton agrees and says she tends to see people using the elliptical mindlessly.
This was my issue when I first started using the machine. Here's a rule of thumb: If you can easily hold a conversation with a friend while on an elliptical, you're probably not working out hard enough.
Challenge yourself to add enough resistance to feel the push and pull of each stride. Weber says doing so will increase the intensity of your workout, which builds muscle endurance — i.e, the ability to sustain longer sessions going forward.
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Well, that depends on the type of machine you're using. Some come with stationary handles to help you keep your balance, while others are outfitted with moving arms that give you a full-body workout. Whichever option you use, avoid gripping the handles tightly. Having a lighter grip will help reduce tension in your upper body, Weber says. If your shoulders are inching closer to your ears, that's a good sign that you should loosen your grip.
Make sure to maintain good posture. That means standing upright — no slouching! Avoid putting your weight forward or resting on the handles or console to "rest" while running or walking. Weber says slouching not only takes away from your "core engagement" but also may cause pain and discomfort over time.
Additionally, always make sure your feet are facing forward on the pedals, and keep a soft bend in your knees — your legs should never be straight while using the machine.
Another helpful ingredient in a healthy elliptical practice: Variety! Lawton says you should also vary your workouts by changing the speed, incline or resistance about one or two days a week for the maximum benefit, and especially as your body adjusts to the exercise. So if you lower your speed one day, try adding more incline and resistance. Conversely, if you lower your incline and resistance, add more speed. In short, any time your body gets used to an exercise, it's time to change it up.
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As with any fitness equipment you use, you want to make sure your elliptical machine is aligned with your fitness goals — that includes setting it up for your specific needs in the first place.
If you're looking to improve your athletic performance, burn more calories or just intensify your workout, Weber says to consider interval training.
Interval training is when you alternate high and low intensities. Weber says to start by working at a high-intensity rate for one minute, followed by one minute of low intensity to catch your breath. You can adjust your intensity on the machine by adding or reducing incline, resistance and speed. Many ellipticals (like the Schwinn 411, our pick for the best budget option) already have an interval training setting built in, so you can set it and forget it.
On the other hand, if your goal is cardiovascular fitness, Weber says to opt for a steady-state workout where you maintain a more consistent effort for the duration of the workout. That could mean running at the same speed, resistance and incline for 30 minutes, for instance. Just make sure your workout requires at least a moderate amount of exertion — that's how you get results.
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Yes, you can lose weight by working out on an elliptical. Some people may associate the elliptical with low-intensity exercise because it's low-impact, but that's not true. In fact, interval training on the elliptical is one of the most effective ways to lose weight, Weber says, but only if you're actually pushing yourself during the high-intensity periods.
The best thing about interval training is that, while the high-intensity segments may be uncomfortable, they can also be short, which makes them very doable.
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The promise of an elliptical machine, especially one with moving arms, is a full-body workout. Of course, any elliptical will work your lower body — your quads, glutes and calves — and core muscles as you pedal, Weber says. But ellipticals with moving arms will engage your upper-body muscles — your arms (triceps and biceps), shoulders, chest and back — when pushing and pulling through each stride.
The higher you have the incline set, the more your glutes and hamstrings will be used, Lawton says, whereas a lower incline will primarily challenge your quads.
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While anyone can benefit from an elliptical regimen, Weber says she commonly recommends the machine to gym newbies. "Because the motion is more guided, it can be a less intimidating option for someone looking to start an exercise program," she says.
The elliptical can help improve cardiovascular fitness while building muscle stamina, Weber says, so you're getting several benefits from one workout. And as you get stronger and more accustomed to the machine, you can increase your intensity to ensure you're always being challenged.
Lawton recommends the machine for anyone unable to run due to knee, ankle, hip or low back orthopedic limitations, as it can offer them a way to increase intensity in their cardiovascular exercise.
If you're interested in exploring other options, check out our list of the best treadmills that have been tested and reviewed by experts. Here's also how to choose a treadmill that'll work best for you.
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For more, here's how to use your heart rates zones to maximize your fitness. And if you're ready to break up with your gym membership, here's how at five popular chains.
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.

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