Exercises / Cardiovascular
Elliptical
Cardiovascular Machine Complexity 1/5
Working position
Setup
Stand tall on the pedals, hold the moving handles lightly.
Execution
Move at a conversational pace, adjusting resistance as needed.
Coaching cues
- Upright posture, do not slump on the handles
- Smooth even stride
- Talk test for intensity
Common fault
Leaning heavily on the fixed handles
Fix: Reduce resistance so an upright posture is sustainable.
Muscles trained
Primary: Gluteus maximus (glutes)Rectus femoris (quad)
Secondary: Gastrocnemius (calf)
Regression and progression
Easier: This is the entry-level variation.
Harder: No harder variation recorded.
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.