If you’ve ever walked into a gym and wondered how to use the elliptical machine, you’re not alone. The elliptical is one of the most beginner-friendly pieces of cardio equipment, but many people aren’t sure if they’re using it correctly.

The good news is that the elliptical is easy to learn and offers an effective, low-impact workout that can help improve cardiovascular fitness, burn calories, and strengthen both your upper and lower body. When used with proper form, it’s a great option for beginners, experienced gym-goers, and anyone looking for a joint-friendly cardio workout. 

At Nick’s Fitness Club in Lubbock, we help members feel confident using every piece of equipment in the gym. Here’s everything you need to know to get started on the elliptical.

Why Choose an Elliptical?

The elliptical provides a low-impact cardio workout that mimics walking or running without the repeated impact on your joints. That makes it a popular choice for people who want an effective workout while reducing stress on their knees, hips, and ankles. 

Benefits of using an elliptical include:

• Low-impact exercise
• Full-body workout when using the moving handles
• Improved cardiovascular endurance
• Calorie-burning cardio
• Beginner-friendly design
• Adjustable resistance for all fitness levels

Step 1: Step on Safely

Before starting the machine, hold onto the stationary handles and step onto one pedal at a time. Most ellipticals move freely until you begin pedaling, so take your time getting into position. 

Once you’re balanced, begin pedaling slowly before adjusting any settings.

Step 2: Maintain Proper Form

Good form helps you get a more effective workout while reducing unnecessary strain on your body.

As you use the elliptical:

• Stand tall with your shoulders relaxed.
• Keep your core engaged.
• Look straight ahead instead of down.
• Keep your feet flat on the pedals.
• Hold the handles lightly instead of leaning on them.

Avoid slouching or putting your full body weight on the handlebars. Let your legs do most of the work while your arms move naturally with the machine. 

Step 3: Adjust the Resistance

Most elliptical machines allow you to adjust the resistance level.

If you’re new to the elliptical:

• Start with low resistance.
• Focus on maintaining a smooth, steady pace.
• Increase the resistance gradually as you become more comfortable.

Higher resistance can help build muscular endurance while increasing the intensity of your workout. 

Step 4: Use Your Arms

Many ellipticals have moving handles that work your upper body along with your legs.

Instead of simply holding on, actively push and pull the handles while you pedal. This engages your shoulders, back, chest, and arms, turning your workout into more of a full-body exercise. 

How Long Should Beginners Use the Elliptical?

If you’re just getting started, you don’t need to spend an hour on the machine.

A good beginner goal is:

• 15 to 20 minutes for your first few workouts
• Gradually increase to 30 minutes as your endurance improves
• Exercise at a pace that allows you to maintain good form while still raising your heart rate

Remember that consistency is more important than workout length.

Common Elliptical Mistakes to Avoid

Many beginners make a few simple mistakes that can reduce the effectiveness of their workout.

Leaning on the Handles

Supporting too much of your weight with your arms reduces the work your legs and core are doing.

Looking Down

Looking at your feet throughout the workout can strain your neck and affect your posture.

Moving Too Fast

Speed is not everything. A controlled pace with good form is usually more effective than rushing through your workout.

Skipping Resistance

Keeping the resistance at the lowest setting for every workout may limit your progress. As you get stronger, slowly increase the challenge.

Try These Beginner Elliptical Workouts

Once you’re comfortable using the machine, mix up your routine to keep things interesting.

Steady-State Cardio

Maintain the same pace and resistance for 20 to 30 minutes to build endurance.

Interval Training

Alternate between:

• 1 minute at a faster pace
• 2 minutes at a comfortable pace

Repeat for 20 to 30 minutes.

Reverse Pedaling

Pedaling backward for short intervals can engage your leg muscles differently and add variety to your workout. 

Get Comfortable Using Every Machine at Nick’s Fitness Club

Starting a new workout routine can feel intimidating, but it doesn’t have to be. The elliptical is one of the easiest cardio machines to learn and a great way to improve your fitness without putting excessive stress on your joints.

At Nick’s Fitness Club, we’re here to help you feel confident using every piece of equipment, whether it’s your first visit or your hundredth.

Visit Nick’s Fitness Club in Lubbock and discover how simple it can be to build a cardio routine that fits your goals.