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      Usually, elliptical machine training is considered simple. Actually, if you just set the resistance to 1, it's really easy. But if you want to achieve effective and efficient elliptical training, you need to have a stronger sense of time. "You should see your heart rate go up and your breathing rate goes up, but if you're just going there to watch TV or hang out, you might not see the benefits you're looking for," said Qin Yu, a NASM certified trainer, and Aolilai PTFP tutor.
      Granted, using an elliptical machine or other cardio training machine to experience sweating can be particularly boring. This is why some coaches suggest that members prepare a music playlist, or prepare a TV, variety show, etc. they want to watch so that members can really "enjoy" this time on the machine. You can even listen to work-related content on the elliptical because as you become proficient with the elliptical, there is basically no need to think much about it, just make sure that training on the elliptical is your A option.

                                                01  Increase incline and speed
      There is one key metric that beginners can use when training on the elliptical machine, RPE, and it can be adjusted accordingly as your fitness level improves. RPE is a measure of activity intensity level, which is how hard your body feels about activity on a scale of 1-10. An RPE of 1 is very relaxed, while an RPE of 10 is all-out. When you first step on the elliptical (after placing your entire foot on the pedals and grabbing the handlebars), set the incline to any level between flat and the steepest incline. Your RPE should be 4, and you should be able to hold a stride while still having a conversation with the trainer, not feeling breathless. If it feels too hard, turns down the incline or speed until you get to that RPE.

Once you can maintain a steady rhythm for 10 to 15 minutes, it's time to introduce interval training into your elliptical training. Doing so will provide some much-needed training variation in cardio training, as well as help you improve your aerobic capacity and burn more calories. Start your workout with a 5-minute warm-up on RPE 4, which helps lubricate your joints and increase blood flow to your muscles. Then raise your RPE to 6 or 7 (you'll probably feel like it's starting to struggle at this point) and hold it for two minutes. To reach that RPE, try increasing the incline or speed (how fast you pedal).

After 2 minutes of interval training at a higher intensity, lower your effort level to an RPE of 4 for 3 minutes of recovery. Recovery is important for the rebooting of the body. Doing recovery training can lower your heart rate and keep your breathing under control, preparing you to hit high heart rate training again. When you're just starting out with an elliptical, your workout-to-rest ratio shouldn't drop below 1:1. For example, if you do a 2-minute workout, spend at least 2 minutes allowing your body to recover. If you skip this rest period or shorten it, you may put extra stress on your body, potentially leading to injury. For beginners, a 1:1 training-to-rest ratio is safer.

Once you've recovered a bit, repeat this interval cycle as needed. Then, perform a 5-minute cool-down on RPE 4.

                                                                         02 Add resistance
If you are using an elliptical that can increase both resistance and incline, it is recommended that you do not rush to adjust resistance until you are comfortable exercising at RPE 4 for 20 to 30 minutes, as more endurance is required at this intensity. Once you're ready to add resistance to your elliptical training, you should do a resistance-only workout (no incline) once a week, and follow the same RPE guidelines as to when changing the incline. By switching the resistance, you will see some changes in the muscles: the higher the resistance, the harder the body works and the more muscles are used. (Interval training for cardio and strength can be the best of both worlds.)

When you're adjusting resistance, find an intensity where you feel like you're in control of the elliptical instead of the elliptical controlling you. It can't be like a 100-meter sprint, and it can't be like a foot sinking into the floor.

          03 Determine the length and frequency of your elliptical training sessions
If you're new to cardio, the "more is better" principle doesn't necessarily apply. Qin Yu, a NASM certified coach and Aolilai PTFP instructor, said: "Many beginners start training more extreme, then get injured and have difficulty walking, and then quit training."

For the same reason, it is recommended that those who are completely sedentary start using the elliptical machine for 10 minutes a day, 3 times a week, and then slowly work up to 30 minutes, 5 times a week. Once you reach this training intensity, it means you meet the American Heart Association (AHA) recommendation for adults to get at least 150 minutes of moderate-intensity aerobic activity per week. Teacher Qin said: "Some exercise is better than no exercise, and each person's novice fitness stage is unique to them." "Start with the level you think can be achieved, and then gradually start to challenge yourself, increase the difficulty, and train like this. Much easier."

Remember, rest days are not useless days. A rest day in the middle of your weekly training days gives your body plenty of time to recover from a sweat session. Plus, the frequency doesn't make you feel completely foreign every time you step on the machine. Teacher Qin added: "If you take a gentler training method, such as RPE 4, this kind of intensity training where you can train and talk, rest for one day, and then train for another day, then you will be able to maintain this rhythm, And reap the benefits." "Your body will feel good." (PS: Rest days should be a time for active recovery, not a day of sitting on a stool.)

                                         20-Minute Elliptical Interval Training for Beginners
Want to use the elliptical but don't know how to get started? Follow this simple elliptical machine workout for beginners to get all the cardio benefits this machine has to offer. But as you get more comfortable with this workout, shorten the recovery time between challenges, but don't go below a 1:1 workout-to-rest ratio.

Warm-up: RPE 4-5, 5 minutes

 Challenge: RPE 6-7, 2 minutes

Recovery: RPE 4-5, 3 minutes

 Challenge: RPE 6-7, 2 minutes

Recovery: RPE 4-5, 3 minutes

                                                                  Cooldown: RPE 4-5, 5 minutes

Appendix

                                                                      ——Recommended weekly aerobic activity for the general public

                                                                             Source: NASM National Academy of Sports Medicine

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