Most gyms have elliptical machines. And maybe someone is using it and using it incorrectly.
This popular gym equipment has been around since the early ’90s, but there’s a good reason why it’s still a cardio workhorse, along with stationary bikes, treadmills, and steppers. That said, the oval advantage packs a punch.
Grace Horan, ACSM-EP, an exercise physiologist at the hospital, said the device combines the aspects of a treadmill and a bicycle, which is lower impact than running or walking and has similar cardiovascular benefits. It is said that it can be obtained. She explains that the elliptical is also considered a full-body workout because it works your quads, glutes, biceps, triceps, chest, trap muscles, and core.
Like other aerobic conditioning workouts, elliptical machines allow repetitive movements of the arms and legs, increasing the energy demands of the muscles and cardiovascular system, says exercise physiologist and exercise science instructor. says Alexander Rothstein, CSCS, ACSM-EP. program at the New York Institute of Technology. Another great perk is that anyone can use and benefit from an elliptical machine, he says, because it works different muscles while limiting the overall stress on the body.
Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor in the Exercise Science Program at New York Institute of Technology. Grace Horan, ACSM-EP, is an exercise physiologist at the Hospital for Special Surgery. Cara D’Orazio, CPT, is a certified personal trainer, group fitness instructor, and founder of CGM Fitness, Inc.
That’s nice. Ahead, our fitness experts weigh in on everything you need to know about the benefits of the elliptical, even the potential drawbacks, and how this machine compares to running and cycling.
What is an elliptical machine?
An elliptical is a low-impact, stationary exercise machine designed to simulate running, walking, and cross-country skiing without high-impact stress on the joints, says certified personal trainer, group fitness instructor, Carla, CPT. D’Orazio says. Founder of CGM Fitness, Inc. It uses foot pedals and handlebars to provide fluid movement, and utilizes a combination of gears, pulleys, and flywheels to create resistance and work the muscles in your legs, arms, and core.
This machine is well known for its low-impact benefits, but that doesn’t mean it’s easy. “Your feet and hands are in constant contact with the machine, moving in a circular motion. As you continue to push against the forces of the elliptical, your cardiovascular system engages to supply oxygen and nutrients to the working muscles. ” says Horan. . What’s more, if you do this with enough intensity, frequency, and duration, it can lead to positive cardiovascular outcomes, she explains.
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So the question arises: How often should I use the elliptical? Duration, frequency, and intensity will vary depending on your current ability and goals, but if you use the elliptical as your primary form of aerobic exercise, the US The Society of Sports Medicine recommends doing moderate-intensity exercise for 30 to 60 minutes at least five times. several days a week, Horan says. Alternatively, you can do 20 to 60 minutes of intense exercise three days a week, she adds.
If you’re a beginner or completely new to exercise, D’Orazio recommends starting with short sessions of 10 to 15 minutes. As your endurance increases, gradually increase the duration and frequency.
Although it’s relatively simple when it comes to using the elliptical, D’Orazio recommends the following tips to maximize safety and efficiency.
Stand upright with your feet on the pedals, toes pointing forward. Keep your weight on your legs and avoid leaning on the handles with your arms. Keep your arms relaxed and hold the handlebars at or just below shoulder height. Engage your core and begin pushing and pulling the handlebars and pedals forward evenly. Your entire foot should remain in contact with the pedal and your knees should remain slightly bent. Press the up or down arrows on the dashboard to increase or decrease intensity as needed.
Elliptical vs. Running vs. Cycling: A Comparison
While the elliptical and running are both great forms of aerobic exercise, the biggest difference between the two is impact, Rothstein says. Ellipticals have less impact than running, so they are beneficial if you want to reduce stress on your joints, but the high impact of running requires more force to move forward, which can strain the muscles in your lower body. It’s a great workout, he says. I will explain. Ellipticals, on the other hand, provide some of the propulsion because they have a limited range of motion and momentum helps push and pull the pedals. But running and using the elliptical are known to produce the same perceived exertion, oxygen consumption, and calorie burn when trained at similar intensities, Horan says.
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When it comes to cycling, the elliptical is similar in both modes because you push with your feet on fixed pedals, but the upper body involvement on the elliptical is unique, D’Orazio says. As a result, she explains, the elliptical recruits more muscles, which may give you a slight advantage when it comes to calories burned and heart rate. That said, Horan adds that because outdoor cycling involves hills and uneven terrain, the exact energy consumption between the two modes is relatively comparable if the intensity is similar.
Benefits of elliptical training
Low impact. “Elliptical exercise is known to be less stressful on joints and can be a good alternative to walking or running for people with musculoskeletal issues,” says Horan. . During high-impact aerobic exercise, lower body muscles and joints can be impacted, but because your feet never leave the elliptical pedals, the machine eliminates the impact from the ground, she says. Let me explain. Ellipticals also allow you to share your weight between your stance and swing legs throughout each stride, further reducing ground forces on each limb, she adds.
Burn calories. If you want to burn calories, elliptical exercise can be a helpful cardio tool for weight loss, as it is known to burn a similar amount of calories compared to running or cycling at similar intensities. Horan says there is. “When combined with a healthy diet, the calories burned through aerobic exercise can help maintain a calorie deficit, leading to long-term weight loss,” she explains. According to a Harvard Health study, the elliptical burns 270 to 400 calories in 30 minutes, depending on your weight.
Sunny Health & Fitness Legacy Stepping Elliptical Machine
Full body training. “While the elliptical works the muscles of the upper and lower body, its integrative nature also includes core training, as it transfers energy from the upper and lower body, the right and left sides, which is the purpose of the core,” says Ross. Stein says. Therefore, he explains, the elliptical can provide a great full-body workout because it activates a large amount of muscles. However, keep in mind that the elliptical will not necessarily increase muscle size, as it activates these muscles for endurance rather than through strength or hypertrophy.
Supports cardiovascular health. Aerobic exercise on the elliptical can increase aerobic capacity, also known as VO2max, which has been linked to lower rates of cardiovascular disease, metabolic diseases such as diabetes, and some cancers, Horan said. I am. Additionally, doing aerobic exercise makes your heart and lungs work even harder to deliver oxygen and blood to your muscles, which helps increase cardiovascular stamina and endurance both during exercise and at rest, she says. says.
Versatile. The elliptical is extremely versatile, Horan says, as it can be used for standalone cardio or as a warm-up. After all, she explains, the elliptical allows you to warm up your upper and lower body before strength training, which is key to optimal performance and reduced risk of injury. Adjustable resistance and intensity are also perfect for catering to different fitness goals and abilities, adds D’Orazio.
Supports injury recovery. If you’re recovering from a running injury, research has found that using an elliptical is a great way to stay fit. In fact, the same study found that oxygen consumption and heart rate were comparable on a treadmill, elliptical, and stepper, but the elliptical put less strain on muscles and joints, which is key to injury healing. Masu.
Disadvantages of oval shape
Although oval shapes are generally safe, they do have some drawbacks. First, if your goal is to improve your cycling or running performance, Rothstein says, the elliptical likely won’t directly support your training because the movement patterns and muscle activation are different.
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Also, the elliptical is not the most functional form of exercise. “Elliptical training primarily consists of concentric muscle contractions, meaning tension as the muscles shorten. Many real-world activities involve concentric, eccentric, and isometric contractions. This can be a drawback because it involves sexual contractions,” says Rothstein. “While we wouldn’t define the elliptical as the most efficient form of cardio, it’s a great option if you want to incorporate a lower-impact, full-body workout.”
And while the elliptical can be beneficial for people with joint problems, people who only use the elliptical for running miss out on the benefits of a more effective exercise that increases bone density, Horan says. says. “High-impact exercise, such as running, can provide a favorable internal environment for bone formation and increase bone density. “It’s beneficial,” she explains.
Finally, the low-impact nature of the elliptical limits strength gains, so if your goal is to build or bulk up your muscles, consider resistance training two to three days a week in conjunction with using the elliptical. He added that it is important to incorporate Dorazio.
