Elliptical Steady

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Elliptical Steady, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Step on at low resistance, hold the fixed handles first and find a tall balanced position.

Execution

- Push and pull the moving handles without rocking the torso side to side.

Range, tempo and breathing

- Complete 1 × 5–30 minutes at a repeatable pace. Build up gradually and keep acceleration and braking inside any measured distance.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not rise onto the toes or collapse into the handles. Lower resistance or cadence and stand tall.

Regression and progression

- Lower the pace, resistance, incline or work interval until breathing and movement are coordinated.

- Increase one variable at a time: duration or distance first, then pace or resistance.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.