Cardio · Machine
Elliptical
The elliptical is striding in an oval path with the feet on pedals that never leave them, usually with moving handles for the arms. It gives a running-like workout with almost no impact, which suits beginners and anyone with sore joints.
How to
Machine- 1 Set resistance and step on, holding the handles.
- 2 Move in smooth, steady strides.
- 3 Ease off for the last few minutes.
Tips
- Push through the heels to bring the glutes and hamstrings in.
- Use the moving handles to work the upper body as well.
- Log distance and time from the display.
Common mistakes
- Leaning on the handles and taking weight off the legs.
- Resistance so low the pedals spin on their own.
- Standing on the toes.
Muscles worked
Main
- Heart and lungs
- Quads
- Glutes
Also working
- Hamstrings
- Calves
- Chest, back and arms, when you use the handles
Breathing and bracing
Breathe steadily; on easy sessions, stay at a pace where you could talk.
How long and how often
- Easy
- 20–45 min at moderate resistance, 2–4 times a week
- Intervals
- 6–10 × 1 min at high resistance with 1–2 min easy between
Setup
- 1 Step onto the pedals while holding the fixed handles.
- 2 Set the resistance so you can move smoothly without bouncing.
- 3 Take the moving handles once you are striding.
Technique in detail
- Stand tall with the weight over the middle of the feet.
- Push through the heels to bring in the glutes and hamstrings.
- Push and pull the handles in time with the legs.
- Keep a steady rhythm, and add resistance or incline to make it harder.
- Do not lean heavily on the handles.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the elliptical as good as running?
For heart and lung fitness it can be, with far less impact. Running also trains the legs to handle impact, which the elliptical does not.
Should I use the handles?
Yes, to work the upper body and raise the effort. Hold the fixed handles only if you need balance.
How do I log it in Volu(me)?
Log the distance and minutes from the display.
Log it in Volu(me)
Add Elliptical to any workout and log distance and time. The app works out your speed and keeps your longest session.