Correct way to use an Elliptical machine?

BrandiAnn66

I don't know if this is the right forum to post this, but here goes... I have about 130 pounds to lose. Up until now, I have been walking, doing heavy housework and yardwork for exercise. I have had an elliptical machine (more like a bicycle with no seat, non motorized, no incline) for about 2 years and I'm ashamed to say it has become a $200 place to hang my purse. I want to start using my elliptical again.
So, my question Is- should I work out at a steady speed, or should I try intervals? I can work out for about 5-10 minutes at around 9-12 mph (measured in bicycle speed) I found this pic in an article (article also says you can do this on an elliptical). Is it worth a shot? If it's just a matter of preference, which method would put me at a greater risk of injury?

Azdak

I would ignore that program. Since you are starting out, you need to build up your endurance. That can be done in an "interval" fashion as well, just not the "all out/easy" pattern that most people think of.

In your case it might be "5-6 min easy, 1 min rest" to start with--repeated 3-4 times. First goal would be to increase the duration of the work interval. Second would be to work up to 20 min so of continuous work.

Then you can start to add some intervals. Start off with 30-60 seconds where you increase effort by about 10%, followed by 3-4 min of "cruising" effort. Work up from there.

Does the elliptical allow you to increase resistance? If not, you will likely outgrow it fairly quickly, but it can get you started.

I would not recommend doing high-intensity interval training at this time.

BrandiAnn66

Thanks! I will try that! It does have a knob to increase resistance. The only thing is, even on the highest resistance (which is what my daughter uses and always forgets to put back on 0 for me) I can still do about 5 minutes. I just want to get started to build up my endurance before I join the Y. No sense in spending money every month if I can only make it 5 minutes!