The treadmill and the elliptical are two of the most popular pieces of stationary cardiovascular equipment for gym or home use. Both require little skill and offer beginners to advanced exercisers alike a good way to build aerobic fitness and burn calories. When choosing the one that is best for you, consider your individual fitness goals as well as any physical limitations you may have.
Elliptical Trainer
An elliptical trainer moves your body as if you were running or cross-country skiing. Most elliptical trainers feature a cross ramp that may be raised or lowered during your workout to activate different leg muscles. Some come with arm poles that move back and forth with your legs to add an upper body component to your cardio workout. The intensity of an elliptical workout depends on how high you set the resistance---the force against which you pedal--your personal stride speed and the angle of the cross ramp. Your feet remain in the pedals throughout the workout, so you do not experience impact on the joints or back during an elliptical routine.
Treadmill
The treadmill provides you the opportunity to walk or job indoors, regardless of outdoor weather conditions or terrain. Many treadmills also feature a ramp, or incline, that may exceed 15 degrees on many commercial models. Speeds of treadmills depend on the particular brand, but in gyms, expect treadmills to max out at between 12 and 15 mph. To add intensity to a treadmill workout, you can run faster, hike or run uphill, or perform intervals of sprinting.
Considerations
The treadmill remains popular as some believe it to be the only machine to guarantee a high-calorie burn and aerobic challenge. The treadmill is easy to use and does not require any coordination, while the elliptical may be intimidating to a novice user. An elliptical trainer may actually offer an equivalent workout to a treadmill, if approached with the same level of intensity, says Thomas Altena, professor of nutrition sciences at the University of Missouri at Columbia, in a February 2002 publication from the Idea Health and Fitness Association.
Benefits
Both machines help you burn calories, build cardio fitness, take up approximately the same space in a home gym and carry equivalent financial investment. The low-impact nature of the elliptical workout has the added advantage of being easier on the joints, and is thus potentially better for someone with arthritis or a few extra pounds. If you select an elliptical with arm poles, you can also squeeze in an upper body workout---something unattainable on a treadmill. If you are a committed runner, a treadmill can help you when training outdoors is impossible. The treadmill allows you to perfect speed work and simulate hilly terrain more accurately than would an elliptical machine.
Considerations
Some people may find the movement required by the elliptical awkward at first, and it may take them some time to really achieve a quality workout on the machine. Elliptical models vary and are designed to fit an "average" size body. The American College of Sports Medicine recommends trying out a machine before purchasing or committing to daily use. You should ensure the stride length fits your body and that the pedals have non-slip features to keep you solidly in place during your routine. Although runners may prefer the treadmill, cross-training on the elliptical can help prevent overuse injuries, but still offer a strong cardiovascular workout that helps with overall performance. Remember: To get the most out of an elliptical workout, it takes focus and dedication to put forth the work. Instead of a belt set to a certain speed that forces you to run or walk faster, on the elliptical, you must pedal faster against resistance.
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