How to Use an Elliptical Machine

Techniques for a safe and effective workout

Sometimes described as a cross between a stair climber and a ski machine, elliptical trainers offer the best of both worlds.  These unique machines feature a no-impact rolling motion for the feet, while moving handlebars give the upper body a workout at the same time.  Elliptical trainers are the machines of choice for rehabilitation centers and the elderly.

But no matter how safe and easy they are, it's essential to know the basics of operating elliptical machines before you begin.  These simple steps will help keep you injury-free and get you the results you're looking for.

General pointers

Stand tall and straight. Don't slump while using an elliptical machine.  It will put unnecessary strain on your back, and will result in less effective toning in the leg muscles.  Make sure the machine is adjusted properly for your height so that you don't have to slouch to reach the handlebars.  Similarly, you should not be leaning on the handles or gripping them too tightly.

Stay relaxed. Keep your shoulders, arms, legs and hips loose and unlocked while using an elliptical machine.  Tension could lead to injury and will almost certainly make you sore.

Step by step

Get on the machine. When you first step onto an elliptical machine, your feet will probably slide backwards.  Take it slow, and put your feet into the pedals one by one. 

Begin your stride. Once your feet are in the pedals, it will be easy to follow the rhythm of the machine and begin.  Keep your strides fairly small until you have the motion down.  You might feel a little off balance at first.

Use the handlebars. For an all-over body workout, it's best to set the handlebars in motion, although you can choose to leave them stable.  As you stride forward with one foot, you will push forward naturally with the same hand.  The motion will feel a lot like cross country skiing and should feel totally normal after the first few strides.

Ending the workout. Make sure the machine is still before you step off.  Take it one foot at a time.  It's best to lock the handlebars in place and use them to steady yourself as you step to the ground.

Safety counts

These are just a few basic tips on how to use an elliptical trainer.  You'll find that once you become accustomed to the movement, it will feel like second nature.  This is part of why ellipticals are so popular- they are designed to mimic a natural motion, and thus are easy to learn and put minimal strain on the body.
Make sure to vary your workouts day by day.  You might want to spend one day going all out with the full-body motion, then lock the handlebars the next day and focus on your legs and hips.  Stretch before and after using an elliptical trainer to minimize stiffness and prevent muscle injury.

More information on elliptical machines