elliptical for beginners | tips for use + how to create quality workouts
I am not a doctor, and all written on this topic is based off personal experience. Please clear any new activity with a physician first before proceeding.
I befriended the elliptical first while mending a hip injury three years ago. Well, I wouldn’t say THAT was my first stage of peacemaking: I actually hated the machine during that phase. I now can blame the quality of the elliptical at my old apartment complex for my disdain, for it was significantly harder to operate than most I’ve tried since. My real truce with the elliptical came last year during Big Sur Marathon training, when that same hip issue flared up and sidelined me for two months. Now, once again during a marathon cycle, I turned to my old wheeling acquaintance to maintain fitness during an off period.
I know many have a flawed view of the elliptical as a method of working out, but much of this is founded in stereotype and from observing improper use. When someone utters “elliptical,” images of magazine-toting people garbed in fancy workout gear lollygagging at 1 RPM comes to mind. I’m here to crack that notion in half and throw you some new information to consider.
What is the elliptical?
The elliptical is an exercise machine with which you bear your own weight and create a walking or running-like motion by moving a pair of pedals in an ellipses shape. All elliptical machines have a control for resistance level, and some (though I’ve actually never seen one) also let you change the incline, which can alter the focus from traditional quad and glute-centered work to hamstrings and calves. Otherwise, the screen looks quite similar to a treadmill, with displays for time elapsed, calorie burn, “mileage,” cadence, and heart rate.
Like the treadmill, the elliptical offers several pre-programmed workouts. I most often use the “Manual” option since I vary my training daily and like to have control over when I shift resistance and by how much. In the Manual option, you program weight, age, starting resistance, and time, then you’re on your way. New users might find the pre-programmed options very useful to establish a training baseline and to garner understanding of how different resistances feel. My elliptical only lets you work out for up to 90 minutes before resetting, but this will vary.
Most ellipticals have two options for resting the hands: a static pair of bars, and moving arms. I prefer the static bars only to catch my balance, and don’t recommend overusing them since this diminishes workout quality. The moving arms can be pushed or pulled to offer a more intense upper body experience. The foot pedals are typically quite wide, and some machines exhibit more of a forward-backwards motion while others emphasize up-and-down. I like the former better since it mimics running form more closely and is less stressful on the hips.
Form & Posture Tips
Though the elliptical is a zero-impact exercise, use requires a good deal of core strength. Proper posture should be respected to prevent injury and to create the best session possible.
The feet should rest about hips width apart on the foot pedals, closer to the inside edge than the outside, and not too far forwards or backwards. While moving, users should not bounce onto the balls of the feet aggressively: some heel lift is okay, but ideally the heel should not rise more than a hair to protect the knee from hyperextension. The knees should bend and straighten much like with running or walking, though the sensation in the knees, quads, and hips might feel more like bicycling than running since you are pushing pedals through space rather than your bodyweight.
The spine should be straight with no arch in the lower back. Slight forward lean is okay in the torso as long as one does not rest his or her weight on the bars or exhibit a “lurching” appearance. Hand position can vary on the bars depending on their shape – some are straight and some have crevices that allow different grips. With mine shown, I like to wrap my hands around the bottom or on the silver heart rate sensors. When striding, keep the elbows as close to the body as the bars allow. This may be wider than typical running form, but most important is protecting the elbows and shoulders from unnecessary strain. Shoulders should be relaxed and not hunched or tensed up to the ears. You also have the option of letting go of all bars and swinging your arms freely! I’d recommend a good deal of experience on the machine before attempting this, however, as if requires significant total body stability.
Gaze might fall to the hypothetical horizon line or slightly below, but avoid looking to the feet. This can compromise balance, strain the neck, and labor the breath.
How to build workouts
First, every workout (regardless of discipline) requires a solid warmup and cooldown. Depending on how much time you have or want to spend on the machine, 5-10 minutes is a good baseline but 15-20 works well too if you desire a longer total workout. Mine are near always 10 minutes. Keep resistance low in this part to safely build heartrate and prepare for the work ahead. Low resistance for me is levels 2-4. Err on the more conservative side when you’re starting off.
Rate of Perceived Exertion (RPE) is a good guideline for fashioning elliptical workouts. I correlate my exertion levels to running-style sessions, since that is what I’m most familiar with.
1: Rest. Not moving. I won’t cover that in this post for obvious reasons.
2-3: Easy effort, like a recovery run, can continue for a prolonged period.
4-5: Medium, aerobic effort, “steady state,” one you can maintain for awhile but requires a bit more focus.
6-7: Medium-hard, tempo effort, difficult to speak more than a few words or a short phrase. Usually 20+ minutes long but can be split into 10+ minute intervals.
8-9: Hard, high effort, think 200, 400, or 800m repeats, or VO2 Max workouts. Hard to say more than one word at a time. 2-4 minutes in duration.
10: Very hard, max effort. Can’t say a single word. Think full-out sprinting. I would not go above :30 personally and ensure I have sufficient recovery between each, nor do I plan these types of workouts often.
Workout ideas based on the RPE scale:
Easy effort: 30-45 minutes at low resistance and your “easy” heartrate zone.
Aerobic effort: 5-10 minutes at low resistance, 20-40 minutes at a low-moderate resistance (I do level 4-5 depending on the day), 5-10 minutes at low resistance.
Tempo effort: 5 – 10 minutes warmup, 3-5 x 10 minutes or 30-50 minutes straight at moderately difficult resistance (level 5-6 for me), 5-10 minutes cooldown.
Interval effort: 5-10 minutes warmup, 5-10 x 2 minutes at hard resistance (level 7-8 for me)/2 minutes at easy resistance (2 for me), 5-10 minutes cooldown.
Sprint effort: Easy effort for 20+ minutes, then 8-10 x :30 very hard resistance (level 10-12)/ 1:30-2 minutes at easy resistance (2), at least 5 minutes cooldown.
A word about RPM
I’ve read several accounts from running coaches and others who recommend a 90 revolutions per minute/RPM, or 180 strides per minute/SPM, rhythm to best mimic the ideal running cadence. In my experience, this is impossible on most machines. For one, some do not measure RPM or SPM, but rather speed in miles per hour. Second, some machines will literally lock up if cadence gets too high. The one in my gym certainly does and will slow until I reestablish a lower cadence.
The elliptical can reap similar benefits to running, but all in all it is not the same thing and to me RPM capability is one big difference. I think if you wheel at 75+ RPM/150+ SPM, or 6+ mph, you are putting in good effort as long as you feel the appropriate exertion level for the workout. Don’t force a faster turnover if it is not available to you and thus catalyzes postural breakdown or awkward mechanics. Especially when first acclimating to the elliptical’s required posture, keep the cadence natural but low until your arms and legs feel steady in your stride.
Final thoughts
I cannot stress enough that the elliptical is not running, it is not walking, and it is not cycling. Though cardiovascular and strengthening benefits may be similar, the adaptations required of the aforementioned sports will not be wholly accomplished on the elliptical. Rather, the machine is an awesome tool for general aerobic fitness and VO2 Max maintenance, for preserving sanity during training disruptions, and for playing around with a new type of workout routine.
Open mindedness is crucial for elliptical success. I use fitness as meditation quite often and unless I’m panting through intense bursts of activity, I travel inward during longer efforts and channel productive thoughts and solve conflicts whilst I work. Find your zen zone on the elliptical, just as you might with anything else. That may be quiet thought, or listening to podcasts, or watching shows. Whatever you find, let it be yours and let it nourish your mind and body.
