The elliptical machine offers an effective cardiovascular workout with a lower impact on the joints compared to running. The resistance setting is the primary control for determining the intensity and effectiveness of the exercise. Determining the optimal resistance level is not a one-size-fits-all answer, as it depends entirely on an individual’s current fitness level and specific workout objectives. Understanding how resistance operates and how to personalize the setting is fundamental to maximizing the benefits of the machine.
How Elliptical Resistance Functions
Resistance on an elliptical is the force that makes the pedals harder to move, requiring greater muscular effort with each stride. Most modern machines use a magnetic resistance system, where electromagnets are positioned near the flywheel. Increasing the resistance level either increases the current to the magnets or moves them closer to the flywheel, which creates a stronger braking effect without any physical contact. This non-contact system is what allows for the smooth, quiet operation of many home and commercial ellipticals.
A key distinction must be made between resistance and incline, as some ellipticals offer both adjustments. Resistance primarily increases the effort required by all working muscles, essentially simulating a stronger headwind or heavier load. In contrast, increasing the incline changes the angle of the foot path, which specifically shifts muscle emphasis to better engage the glutes and hamstrings. While both settings increase overall intensity, resistance focuses on greater power output, whereas incline focuses on targeting different lower body muscle groups.
Finding Your Personalized Optimal Resistance
The most reliable way to find an appropriate baseline resistance is by monitoring your subjective perception of effort during the exercise. This is best done using the Rate of Perceived Exertion (RPE) scale, which runs from 1 (very light activity) to 10 (maximal effort). For a sustainable, steady-state cardio session, a good starting point is an RPE of 5 to 7 out of 10. At this level, your breathing should be elevated, but you should still be able to speak in short phrases or broken sentences.
The physical form you maintain while exercising is the ultimate practical test for proper resistance. A well-set resistance level should allow you to maintain a fluid, natural stride without bouncing in your hips or excessive reliance on the machine’s handles for support. If you find yourself gripping the handlebars tightly or your feet are moving at an impossibly fast pace, your resistance is likely set incorrectly. This RPE level generally corresponds to achieving a heart rate within 50 to 70 percent of your maximum heart rate, which is the zone for moderate-intensity exercise.
Adjusting Resistance for Specific Training Goals
The optimal resistance level is dynamic and should be tailored to the specific goal of the workout session. For endurance or long-duration cardio sessions, a lower to moderate resistance is appropriate to maintain a continuous pace. This typically aligns with an RPE of 5 or 6, allowing you to sustain the effort for 20 minutes or longer. The focus here is on maintaining a consistent speed and rhythm to maximize cardiovascular benefit.
When the goal shifts to strength building or high-intensity interval training (HIIT), the resistance must be significantly increased. These sessions require a higher RPE, often in the 7 to 8 range, to simulate a much greater load per stride. A higher resistance engages more muscle fibers, leading to greater power output and muscle toning, similar to climbing a steep hill. For interval work, the resistance is purposely cycled between high-effort segments and low-resistance recovery periods, ensuring the high resistance challenge is intense but brief.
Signs Your Resistance Setting Is Wrong
If the resistance is too low, you will feel as though you are “coasting,” relying on momentum to keep the pedals moving rather than muscular force. This lack of effort can manifest as the inability to elevate your heart rate sufficiently or your feet slipping off the pedals due to high speed and low resistance. A setting that is too light often results in an excessively rapid leg speed without generating a productive level of effort.
Conversely, a resistance level that is too high will cause noticeable breakdowns in your form and movement efficiency. Signs of excessive resistance include the hips bouncing side-to-side or the inability to maintain a smooth, continuous pedal motion. If you find yourself having to lean heavily on the handles or experience premature burning muscle fatigue, the resistance is likely too much. If you are leaning on the railings to compensate for the difficulty, the American College of Sports Medicine suggests increasing the resistance while slowing your speed to correct your posture.