Walking on Elliptical Machine (VERSION 7) (female) – Video Exercise Guide & Tips

Walking on Elliptical Machine (VERSION 7) (female) - Video Exercise Guide & Tips

Are you ready to take your workout to the next level? Then lace up your sneakers and hop on the elliptical machine! In this video exercise guide, we'll show you the benefits of walking on an elliptical, proper form and technique, as well as variations to spice up your workout.

Watch This Exercise Video

Maximize your elliptical experience and avoid common mistakes with our helpful tips. Get ready to sweat and achieve your fitness goals with this female-oriented version 7 of the elliptical machine.

Let's get moving!

Key Takeaways

  • Walking on an elliptical machine improves cardiovascular health and reduces the risk of heart disease.
  • It is a low impact exercise that minimizes the impact on joints and is suitable for all fitness levels and ages.
  • Maintaining proper form and technique, such as using a smooth and controlled motion and pushing through the heels, is important.
  • To maximize the workout, incorporate variations like reverse stride and high-intensity intervals, and adjust settings to engage more muscles.

Benefits of Walking on an Elliptical

Experience the numerous benefits of walking on an elliptical machine.

Walking on an elliptical provides an excellent way to improve cardiovascular health while engaging in a low impact exercise. This form of exercise is gentle on your joints, making it suitable for individuals of all fitness levels and ages.

One of the key benefits of walking on an elliptical is the improvement it brings to your cardiovascular health. The continuous movement of your legs and arms helps to increase your heart rate, strengthening your heart and improving blood circulation throughout your body. This can lead to a reduction in the risk of heart disease and other cardiovascular conditions.

Additionally, walking on an elliptical machine is a low impact exercise. Unlike running or jogging, which puts stress on your joints, the elliptical machine provides a smooth and fluid motion that minimizes the impact on your knees, hips, and ankles. This makes it an ideal choice for individuals with joint pain or those recovering from an injury.

By incorporating walking on an elliptical into your fitness routine, you can enjoy the benefits of improved cardiovascular health and a low impact exercise.

In the next section, we'll discuss the importance of proper form and technique to maximize the effectiveness of your workout and prevent any potential injuries.

Proper Form and Technique

To maximize the effectiveness of your workout and prevent potential injuries, ensure proper form and technique while walking on the elliptical machine. Follow these tips to maintain correct posture and use proper breathing techniques:

  1. Maintain proper posture: Stand tall with your head aligned with your spine. Keep your shoulders relaxed and down, and engage your core muscles. Avoid leaning forward or backward, as this can strain your back and reduce the effectiveness of the exercise.
  2. Use a smooth and controlled motion: Push through your heels and keep your feet flat on the pedals. Avoid bouncing or jerking movements, as this can lead to joint strain. Instead, focus on maintaining a steady and controlled pace.
  3. Breathe deeply and rhythmically: Inhale deeply through your nose and exhale through your mouth. Coordinate your breathing with your stride to maximize oxygen intake and promote relaxation. This can help you maintain a steady rhythm and improve your endurance.

Variations to Spice Up Your Workout

To add variety to your workout and keep it engaging, try incorporating different variations into your walking routine on the elliptical machine. Adding variations not only prevents boredom but also helps to challenge your body in new ways, leading to improved fitness results.

Here are some variations you can try to spice up your workout and increase the intensity.

  1. Reverse Stride: Instead of moving forward, take a step back. This variation targets different muscles in your legs and glutes, providing a fresh challenge.
  2. High-Intensity Intervals: Incorporate bursts of high-intensity effort into your walking routine. Increase the resistance and speed for short intervals of 30 seconds to 1 minute, followed by a recovery period. This variation boosts your cardiovascular fitness and burns more calories.
  3. Incline Walking: Increase the incline on the elliptical machine to simulate walking uphill. This variation engages your leg muscles differently, giving you a more challenging workout.
  4. Side Steps: Instead of walking forward, try taking side steps on the elliptical machine. This variation targets your inner and outer thighs, helping to tone and strengthen those areas.

Remember to listen to your body and adjust the intensity as needed. By incorporating these variations into your walking routine on the elliptical machine, you'll keep your workouts interesting and continue to challenge yourself for optimal results.

Tips for Maximizing Your Elliptical Workout

For the best results, maximize your elliptical workout by incorporating these tips into your routine:

  1. Master your breathing: Proper breathing techniques during an elliptical workout can significantly enhance your performance. Take deep breaths in through your nose and exhale through your mouth. This will help oxygenate your muscles and increase your endurance.
  2. Incorporate interval training: Interval training on the elliptical machine is a fantastic way to challenge yourself and burn more calories. Alternate between high-intensity bursts and recovery periods of lower intensity. This not only keeps your workout interesting but also helps to increase your cardiovascular fitness and boost your metabolism.
  3. Vary your resistance and incline: To maximize the benefits of your elliptical workout, don't be afraid to adjust the resistance and incline settings. Increasing the resistance will engage more muscles and make your workout more challenging, while adjusting the incline will target different muscle groups and increase the intensity of your exercise.

Common Mistakes to Avoid

Avoid these common mistakes when using an elliptical machine to maximize your workout and see better results. By being aware of these errors and taking the necessary precautions, you can prevent injuries and make the most out of your exercise routine.

One common mistake to avoid is relying too much on the handrails. While it may seem tempting to hold onto the rails for stability, this can actually decrease the effectiveness of your workout. Instead, focus on using your lower body to generate the movement and engage your core for balance.

Another mistake to steer clear of is setting the resistance level too high. While it may seem like a good idea to challenge yourself, using a resistance level that's too high can strain your joints and lead to injury. Start with a lower resistance level and gradually increase it as your strength and endurance improve.

Additionally, avoid slouching or leaning forward while using the elliptical. This can put unnecessary strain on your back and neck. Instead, maintain an upright posture with your shoulders relaxed and your core engaged.

Lastly, don't forget to warm up and cool down before and after your elliptical workout. This helps to prepare your muscles and joints for exercise and prevent any potential injuries.

Frequently Asked Questions

Is It Safe to Use an Elliptical Machine if I Have Knee or Joint Pain?

If you're experiencing knee or joint pain, using an elliptical machine may not be the best option. However, there are alternatives that can provide similar benefits without putting strain on your joints.

Low-impact exercises like swimming, cycling, or using a stationary bike are great alternatives. These activities can help improve cardiovascular health and strengthen your muscles without aggravating any existing pain.

Remember to consult with a healthcare professional before starting any new exercise routine.

How Long Should I Walk on the Elliptical Machine to See Noticeable Results?

To see noticeable results from walking on the elliptical machine, it's important to find the right balance between intensity and duration. Gradually increase the intensity by adjusting the resistance or incline settings.

Aim for at least 30 minutes of walking on the machine, 3-5 times a week. This will help improve your cardiovascular health and burn calories.

Remember to listen to your body and consult with a healthcare professional if you have any concerns about knee or joint pain.

Can Walking on an Elliptical Machine Help With Weight Loss?

Walking on an elliptical machine can definitely help with weight loss. It provides a low-impact, full-body workout that burns calories and increases your heart rate.

The benefits of walking on an elliptical machine extend beyond weight loss, as it also improves cardiovascular health.

To maximize calorie burn, focus on maintaining a steady pace and incorporating intervals of higher intensity.

What Are Some Alternative Exercises to Walking on an Elliptical Machine?

Looking for alternative exercises to walking on an elliptical machine?

While the elliptical machine offers numerous benefits, there are other exercises you can try.

Consider incorporating activities like swimming, cycling, or rowing into your routine.

These exercises provide a full-body workout and can help improve cardiovascular fitness, build muscle strength, and aid in weight loss.

Don't be afraid to mix up your routine to keep things interesting and challenge your body in new ways.

Before and after using an elliptical machine, it's important to incorporate specific warm-up and cool-down exercises into your routine. These exercises help prepare your muscles for the workout and prevent injury.

A proper warm-up could include light cardio exercises like jogging in place or jumping jacks. This gets your heart rate up and increases blood flow to your muscles, which helps loosen them up and make them more flexible.

After your workout, it's important to cool down properly to gradually bring your heart rate back down and prevent muscle soreness. A cool-down could involve stretching exercises to help relax and lengthen your muscles. This can include stretches for your legs, arms, and core muscles.


In conclusion, walking on an elliptical machine offers numerous benefits, including a low-impact workout that targets multiple muscle groups.

By maintaining proper form and technique, you can maximize the effectiveness of your workout and avoid common mistakes.

Additionally, incorporating variations into your routine can keep things interesting and challenge your body in new ways.

Remember to follow these tips to get the most out of your elliptical workout and achieve your fitness goals.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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