Elliptical

1 × 20-40min  ·  Equipment: Treadmill/bike/elliptical

Muscle groups: Full body

How to do elliptical

1. Step onto the elliptical and place your feet in the center of the pedals.
2. Hold the moving handles or the fixed bars as you prefer.
3. Keep your torso upright, your shoulders relaxed and your core braced.
4. Push and pull with arms and legs in one smooth motion.
5. Don't lean all your weight on the handles; work mainly with your legs.
6. Adjust resistance and pace to keep a steady effort through the session.

Mistakes to avoid

• Don't lean all your weight on the handles; the main work comes from your legs.
• Don't push with your toes or lock your knees through the stride.
• Keep your torso upright; don't hunch to avoid stressing your back.
• If your knees bother you, lower the resistance and the stride.

Progression

• Start with 20-40 minutes at a comfortable pace.
• Each week increase the resistance or pace progressively.
• Add intervals of 1 minute hard and 2 easy to raise the intensity.
• After several weeks, try reversing direction or adding incline.