The elliptical machine is one of the most common exercise machines that a trainee is going to encounter in modern gyms and therefore its use should follow some basic principles to see the desired results.
So what should and should not be done when choosing the elliptical machine as an exercise tool in a training program?;
Basic principles of using an elliptical machine
Correct posture
After a long period of elliptical exercise, we feel very tired and as a result we shift our body weight forward to rest our legs. This habit creates a bad and dangerous posture that can result in serious injuries.
Our body should therefore be relatively upright, without excessive bending, and the pressure exerted on the machine by both feet should be equal. Finally, the arms and shoulders should be relaxed, without any particular tension.
Constant rhythm changes
To avoid the boredom that this machine can cause and to make our program more challenging and fun, we can plan an interval workout with rhythm changes at reasonable intervals or even changes in the cyclical direction of the legs.
This training method is great for improving aerobic capacity and burning more calories in less time, even after completing the exercise.».
Appropriate burden data
Simulating movement on this machine is quite easy, as it is a movement that we all use to a large extent in our daily lives and feel familiar with it. However, this should not lead us to overstress and overestimate our abilities.
An indicative program for a beginner is the following : Warm up for 2-4 minutes at a low pace. Then sprint for 1 minute and recover for 2 minutes. Performing 5-10 rounds, depending on our training level and the abilities of each of us.
Removal of mobile devices
Accompanying the exercise with the use of social apps on mobile devices is an enjoyable method of training on the elliptical machine, but it distracts us from proper posture and the use of correct and safe technique.
Special care is needed, as the risk of injury is higher and ineffective exercise is possible.
Gradient differentiation
The greater the inclination we choose on the elliptical machine, the greater the activation of the gluteal muscles.
The change in slope should be done slowly and gradually, giving our body and our organism the necessary time to adapt to the existing load.
Points of attention
Do not avoid resistance switching : The elliptical machine certainly contributes to improving aerobic capacity and thus cardiorespiratory function, but its contribution to improving muscle strength capacity does not go unnoticed.
Increase the resistance of the machine, with special care and only if you can perform the exercise with less resistance adequately and with correct technique, to increase your muscle tissue and strengthen your joints.
Don't put your weight on your fingers : Many exercisers put all their weight on their toes because of knee pain or discomfort.
Unfortunately, applying intense pressure with your toes can not only compromise your posture, but also exponentially increase the pressure on your knees. This will even result in serious injuries and chronic conditions.
So we understand how important it is to have the whole foot in contact with the elliptical machine during the exercise. The only time you need to lift your heel is when your foot reaches the end of the stride backwards.
Don't trust the machine's measurements completely : The machine can provide us with a lot of information, such as calories burned during exercise, heart rate, distance, but the accuracy is often not the desired one and can distract us from our initial goal.
By Dimitris Alepliotis, gymnast
