The elliptical machine is a popular piece of fitness equipment that can tone your legs and simultaneously, as well as burn calories. The resistance level and exercise intensity will dictate the effect of your elliptical workout. In order to tone your arms on the elliptical machine, you'll need to shave fat from your arms with regular cardiovascular exercise and perform resistance training to build your arm muscles. The elliptical machine you are working out on should have movable hand grips. If it doesn't you won't be able to target your arms.
In addition to cardio exercise and resistance training, commit to eating a healthy diet rich in fruits and veggies, lean protein and whole grains.
Speak to your doctor if you are new to exercise or have an existing medical condition.
Warm up for five to 10 minutes by walking or lightly jogging in place. Perform dynamic stretches such as side bends and leg kicks, to increase your range of motion and warm up the body further.
Perform at least 150 minutes of moderate to vigorous intensity cardiovascular exercise every week. You can choose the elliptical machine as you main form of cardio activity and break up your exercise routine into three 60-minute sessions on the elliptical. For cardio workout sessions, set the resistance to low or zero and focus on speed and working up a sweat. Hold on to the movable arms and push your arms in and out, in sync with your legs.
Add resistance training to your exercise routine two days per week. Leave at least one day in between training sessions to allow your muscles to recuperate. During resistance training days, use the elliptical machine for 20 to 30 minutes. Increase the resistance until it is a challenge to move the movable arms. The resistance should be challenging but not impossible. Use only your arms to power the elliptical machine and keep your feet stationary on the pedals. If you arms need a break, start pedaling with your feet for a minute or two.
Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.