Elliptical Machine Cardio
The elliptical machine provides a low-impact cardiovascular workout that simulates running or walking while reducing stress on the joints. It simultaneously targets the lower body muscles and engages the upper body through pushing and pulling handlebars.
Since this is a rhythmic cardio exercise, AI coaching optimizes your session by analyzing your Heart Rate Variability (HRV) and recovery status to determine the ideal duration and intensity zone for the day. If your sleep or recovery scores are low, the AI will recommend a steady-state 'zone 2' session to promote blood flow without overtaxing your system; conversely, if you are well-rested, it may prescribe high-intensity intervals based on your RPE and heart rate response.
Form Cues
- Stand tall with your chest lifted and shoulders relaxed to maintain good posture.
- Drive down through your heels to engage your glutes and hamstrings effectively.
- Actively push and pull the handles to incorporate your upper body.
- Keep a slight bend in your knees at all times to avoid locking your joints.
- Engage your core slightly to stabilize your spine and prevent excessive swaying.
- Don't lean your weight heavily on the handrails or console.
- Don't pedal exclusively with your toes, which can cause numbness.
- Don't allow your knees to collapse inward while pedaling.
- Don't grip the handlebars tightly, as this increases blood pressure unnecessarily.
- Don't rely on momentum to spin the pedals without muscle control.
Common Mistakes
- Slouching or rounding the shoulders
- Bouncing on the pedals due to low resistance
- Putting too much pressure on the toes
- Leaning forward onto the console
- Passive arms without active pushing/pulling
Muscles Worked
This exercise primarily targets the quadriceps and glutes through the downward driving phase of the pedal stroke, mimicking a running motion without the impact. The hamstrings and calves play a secondary role in the recovery phase of the cycle, while the pushing and pulling action engages the anterior deltoids, chest, and upper back.
Primary
Secondary
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