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Tips for Using the Elliptical Exercise Machine

By Karen Goeller, CSCS

Copyright © Gymnastics Stuff™ This article is not for reprint without written permission from the author.

The elliptical machine offers more when it comes to burning calories, building low body muscle endurance, and exercising your cardiovascular system. I have assigned this machine to the majority of my fitness clients because it is such a great piece of fitness equipment. It offers non-impact exercise which is more safe for your joints. It also offers an efficient workout which will produce results. That is, if you are using it properly.

As with any exercise machine, you must use the correct technique for safety and best results. Unfortunately, some people do not use the proper technique while on the elliptical machine. Improper form on this or any exercise machine can cause pain, injury, and poor results.

Here are some quick tips while using the elliptical machine...

Make sure your knees are lined up with your hips while you are in motion. In other words, do not allow your knees to sway side to side or to fall in towards each other. Some people allow their knees to move laterally which is very unsafe. Poor knee alignment can cause pain and damage in the knees, ankles, hips, and spine.

Make sure your toes are facing forward, do not turn your feet out or in while using the elliptical or performing any leg exercise. If your toes are not facing forward it may cause your knees to move out of line.

Make sure you are going backwards as much as you go forward. Alternate the forward and backward motions. The backward motion will work your quads more. The forward motion will work your hamstrings more. Some people have an imbalance between their quads and hamstrings. You want to prevent an imbalance which can lead to pain and injury.

Make sure you set the pedals at a comfortable height. Try to alternate between high and low pedal settings. Many people are more comfortable with the pedals lower. That gives more of a forward/back gliding motion rather than a stepping motion.

Remember, bad form on this exercise machine can cause problems with may areas of your body so check your technique each time you use this machine. I like this machine the best of all the cardio machines available, but be sure you are using it properly. Ask a trainer for help if you are not sure whether you are using proper form.

And for more complete low body health, make sure you are stretching your quads, hamstrings, piriformis, calves, and ITB on a regular basis. For ideas on stretching your low body check out my Stretching for Low Body workout at www.LegsPlusWorkouts.com. 

And for the best outdoor workouts check out my Swing Set Fitness books. They teach swing exercises and complete workouts for everyone.

Let me know how I can help you...

Karen Goeller, CSCS

Karen Goeller has been training athletes since 1978. She has an education that includes training in emergency medicine, physical therapy, and nutrition. She has held certifications that include Fitness Trainer, EMT-D, Nutritional Analysis, and many Gymnastics Certifications among others. Goeller has tremendous experience with training in a variety of settings. Karen Goeller is the author of the Swing Set Fitness books, the Gymnastics Drills and Conditioning books, and many additional products. She has written more gymnastics books than anyone in the USA. Her books are used by fitness experts, sports coaches, teachers, and athletes worldwide. Karen Goeller has worked for world's most famous gymnastics coach Bela Karolyi, owned a gymnastics club for ten years, and has been featured in several newspapers and on television many times. Karen Goeller offers sports performance training in NJ and through the web.

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WARNING: Any activity involving motion or height creates the possibility of accidental injury, paralysis or death. The equipment and instructional materials are intended for use ONLY by properly trained and qualified participants under supervised conditions. Use without proper supervision could be DANGEROUS and should NOT be undertaken or permitted. Before using, KNOW YOUR OWN LIMITATIONS and the limitations of the equipment. If in doubt always consult your instructor. Always inspect equipment for loose fittings or damage and test for stability before each use. We will not be liable for injuries or consequences sustained in the use of the instructional materials, supplies, or equipment sold by us.

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