Beginners should hold onto the elliptical's handlebars until they are comfortable with the motions.
Elliptical machines are becoming increasingly popular in health clubs, rivaling only treadmills as the most widely used cardio machine. The elliptical machine combines the movements of the stair climber, treadmill, rowing machine and stationary bike, according to Man Health Fitness Solutions. Because your feet are always supported, it's less stressful on your back, hips and knees than running on a treadmill. Some elliptical machines have built-in staves or poles so that you can exercise your upper body simultaneously -- which results in more calories burned per minute. And most elliptical machines can be pedaled in reverse, allowing you to work your lower body muscles differently, reports the Mayo Clinic.
Instructions
1. Stand up straight when using the elliptical machine. The better your posture, the more effective your workout. Your shoulders should be back, your head up and your abdominal muscles tight, recommends the Mayo Clinic. Leaning forward onto the handles might result in a strained back and, contrary to popular belief, will not emphasize your buttocks more.
2. Start slowly and increase your intensity level once you're certain you fully mastered the motions of the elliptical. Too much too soon might result in injury.
3. Mix forward and backward striding to avoid overuse injuries and maximize your calorie burn. Because your body eventually gets used to doing exercise a certain way, it will burn fewer calories. Avoid getting your body used to any one particular motion. Also, vary the intensity levels in which you workout. Most ellipticals have several pre-set workout programs -- rotate between as many of these as possible.
4. Vary the setting of the elliptical to emphasize different muscles. For example, forward and backward striding emphasize your quads and hamstrings -- while the higher you set the cross ramp, the more you highlight your buttocks.
5. Target different muscle groups. For example, standing up straight without holding onto the handles or using the built-in poles that many machines come with -- while keeping your stomach tight -- works your core. You can hold onto the handles and set the resistance on high to work your legs more. Conversely, if your machine has built-in poles, you can push and pull these more than you use your legs to work your upper body.
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