Health Fitness

Exercise – How to use the elliptical machine safely

Tips for using the elliptical machine.

The elliptical machine offers more when it comes to burning calories, building low muscular endurance, and exercising your cardiovascular system. I have assigned this machine to most of my fitness clients because it is a great piece of fitness equipment. It offers non-impact exercise that is safer on the joints. It also offers an efficient workout that will produce great results. That is, if you are using it correctly.

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

Here are some quick tips while using the elliptical…

Make sure your knees are in line with your hips as you move. In other words, don’t let your knees swing from side to side or fall toward each other. Some people allow their knees to move laterally, which is very dangerous. Poor knee alignment can cause pain and damage to the knees, ankles, hips, and spine. Make sure your toes are facing forward, do not turn your feet in or out while using the elliptical or doing any leg exercises. If your toes don’t point forward, your knees may be out of alignment.

Make sure you go back as far as you go. Alternate forward and backward movements. The backward movement will work your quadriceps more. The forward movement will work the hamstrings more. Some people have an imbalance between the quadriceps and hamstrings. You want to avoid an imbalance that can lead to pain and injury. Be sure to position the pedals at a comfortable height. Toggle between high and low pedal settings. Many people feel more comfortable with the lower pedals. That gives more of a forward/backward swipe motion rather than a stepping motion.

Remember, poor form on this exercise machine can cause problems in many 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 make sure you use it correctly. Ask a trainer for help if you’re not sure if you’re using proper form. And for more complete lower-body health, be sure to stretch your quads, hamstrings, piriformis, calves, and ITB regularly. For ideas on how to stretch your lower body, see the Lower Body Stretch workout at www.Legs-Plus.com.

Let me know how I can help you…

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