- 1). Look over the elliptical trainer and locate its emergency stop. Familiarize yourself with the program controls, such as speed levels, resistance levels, exercise goals and distance goals.
- 2). Grip the stationary handrails comfortably. Hold them for balance and lift yourself onto the machine, placing your feet carefully on the pedals, one at a time. Adjust your feet so that they are on the center of the pedals.
- 3). Stand with your shoulders back, so that your head is up and slightly forward. Pull your abdominal muscles in and keep your back straight. Direct your gaze forward, and keep your chin lifted so that you do not look towards your feet. Allow your lower body to support most of your weight.
- 4). Set the resistance on the machine. When first using the trainer, set it at a low resistance level. The more resistance that you add to the machine, the more difficult it will be to pedal.
- 5). Keep your hands on the stationary handrails. Begin pedaling your feet in a forward motion. Keep a relaxed stride and go through your normal range of motion. Move slowly and deliberately for the first five minutes to warm up your muscles.
- 6). Place your hands on the movable poles when you feel confident and balanced. Keep your grip light and move the poles forward and back in sync with the movement of your feet to workout your upper body. If you prefer, continue working out without the poles to stabilize your core muscles. Either hold the stationary handrail, keeping your arms down at your sides, or swinging them as you would if jogging or running.
- 7). Continue at a moderate pace for approximately 15 to 20 minutes when first using the elliptical trainer. Keep your feet flat on the pedals and do not lift your heels as you move.
- 8). Increase your resistance after three or four workouts. Add variety by pedaling in reverse or adjusting the incline of your workout. Lower inclines will work your calves and legs while steeper inclines work the gluts and hamstrings. Mix up your workouts on a regular basis for variety.
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