The elliptical is one of the most popular pieces of workout equipment at the gym because it offers an excellent cardiovascular workout and is great for those with bad knees or other ailing lower body joints.  It offers a very versatile approach to exercise as you can go forward and backward, work your arms and legs, or just focus on your core.  Here are a few tips for optimizing your next elliptical workout:

• Cardiovascular king/queen? If you’d like to reap all the cardiovascular benefits you can, focus on your strides per minute (SPM), aiming to keep it between 140 and 160.  If you’re doing intervals, make sure your “sprints” are closer to 160.
• Toning your thighs? Pay attention to your feet.  If you press more with your heels, you’ll work the hamstrings and rear more, while pressing with your toes will tone your quadriceps on the front of your thighs.
• Work your core! Letting go of the handles on the elliptical will challenge your sense of balance, giving your core an awesome workout.  Be sure not to sway from side to side once you let go of the handles.  Place your hands on your hips to monitor your posture, allowing you to truly zip up your core.
• Incorporate some strength training…Try squats when moving backward on the elliptical.  Don’t go into a full squat–only about 3/4 of the way down.  Start by holding the position for 20 seconds and work your way up to holding the partial squat for a full minute.

Do you have any tips for training on an elliptical? We’d love to hear your comments or suggestions, and if you have any questions at all, feel free to ask here or speak with a personal trainer or fitness director at any of our locations!