Perform a continuous, low-impact stepping motion on the machine to raise heart rate and work the legs and cardiovascular system.
How to do the Elliptical Machine#
- Step onto the pedals and select a comfortable resistance or intensity level.
- Stand upright with a slight bend in your knees and your feet centered on the pedals.
- Begin a smooth, circular pedaling motion, driving through your heels and maintaining even pressure each stroke.
- Keep a steady cadence and controlled breathing; increase resistance or speed to raise effort as needed.
- Slow your pace and lower resistance before coming to a stop, then step off the machine carefully.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Leaning heavily on the handles instead of driving with the legs.
- Pedaling very fast with minimal resistance, which lowers training stimulus.
- Locking the knees at full extension.
- Hunching the shoulders or rounding the back while exercising.
