Elliptical

1. Step onto the elliptical machine, placing your feet on the pedals and lightly holding onto the moving handles or stationary support bar in front of you, depending on your machine's design.

2. Start pedaling to begin the movement. The machine's console should power up as you start moving.

3. Set the desired level of resistance and incline on the machine, if applicable.

4. Stand straight with a slight lean forward, and maintain good posture throughout your workout; avoid slouching.

5. Begin with a slow pace to warm up. Increase intensity and speed gradually as your body adapts.

6. Push through the balls of your feet and pull through with your hamstrings as the pedals move in an oval (elliptical) pattern.

7. If your elliptical has moving arm handles, coordinate the pushing and pulling motion with the opposite leg movements to engage the upper body.

8. Maintain a consistent flow of movement, avoiding jerky or bouncing movements.

9. To focus more on certain muscle groups, you can vary the resistance, incline, or reverse your pedaling direction.

10. Continue for the desired duration of your workout, typically between 20 minutes to an hour for a cardio workout.

11. Finish with a cool-down phase, reducing your speed and resistance to allow your heart rate to come down.

12. Once your workout is complete, step carefully off the machine.

Always ensure to hydrate adequately and, if new to the exercise, start at a lower intensity to avoid overexertion.

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