Elliptical (Zone 2)

The Elliptical (Zone 2) is a steady, low-impact conditioning session on an elliptical machine. It trains your legs - quads, glutes, and calves - while keeping your heart and lungs working at an easy, conversational effort. It is also a useful substitute for running when the pounding bothers your knees or shins.

Set the machine to a manual or steady-state program, then step onto the pedals. Place your feet flat in the middle of each pedal and take a light grip on the moving or stationary handles. Stand tall with your chest up, shoulders relaxed, and eyes forward.

Start pedaling with an easy, circular stride. Push through the front foot and let the back leg extend naturally, keeping your feet planted and your knees tracking over your toes. Let your arms swing lightly with the handles rather than pulling hard. Aim for a rhythm you can sustain while breathing through your nose or holding a conversation.

Breathe naturally and keep your core gently engaged so your torso stays tall instead of slumping. To make it easier, lower the resistance and slow your cadence. To make it harder, add a small amount of resistance or pick up the pace while still keeping it conversational.

Fault: You grip the handles tightly and lean your weight onto the machine. Fix: Relax your grip and stand tall, using the handles only for balance.

Fault: You collapse forward or hunch your shoulders as you fatigue. Fix: Lift your chest, pull your shoulders back, and keep your gaze forward.

Fault: Your heels lift off the pedals and you push only through your toes. Fix: Press your whole foot into the pedal on each stroke and keep the motion smooth.

Fault: You pedal so fast that your form falls apart. Fix: Slow down until you can move smoothly and maintain a conversational pace.