You can reap the cardiovascular and weight management benefits of aerobic exercise by walking or using an elliptical trainer. In order to decide which one is best for you, consider your particular goals, preferences and physical needs when it comes to exercise. The best activity is the one that you enjoy because you are then more likely to perform it on a regular basis.
Benefits of Elliptical Trainers
The elliptical trainer offers a safe and easy-to-use cardio workout. Working on an elliptical is low impact because your feet stay firmly planted in the pedals. A session on the elliptical has the potential to burn as many calories as jogging or running. In just 30 minutes, a 150-lb. woman working at a vigorous intensity can burn as much as 350 calories. Ellipticals usually feature a cross ramp that may be raised or lowered to activate different muscles of the legs during your workout. They are appropriate for beginners and advanced exercisers alike.
Benefits of Walking
Walking may be done outdoors or indoors on a treadmill. It is an easy activity that is appropriate for most fitness levels. Walking is a natural movement that does not aggravate the joints as much as high impact activities like aerobics classes or running. To walk outside, you only need a good pair of shoes and comfortable clothes. To make a walk into a vigorous, heart rate-elevating activity, seek out hills and pick up your pace. According to the website Health Status, walking at a 4 mph pace for 30 minutes burns about 175 calories for a 150-lb. person. Members of the National Weight Loss Registry---a research group of over 5,000 people who have lost an average of 66 lbs. and kept it off for over a year---report physical activity as essential to their ability to keep control of their weight. Walking was the activity most often used by these research participants.
Considerations
Using an elliptical machine allows you to work the upper body as well as the lower body if you choose a model featuring arm poles. Walking provides a chance to get outside and enjoy different terrains and views. An elliptical trainer must be done inside and can become monotonous. Kerri O'Brien, director of Chicago's Life Fitness Academy, notes in a 2009 article published in "The Daily Herald" that an elliptical provides a more enjoyable movement than walking on a treadmill and permits a user to read or watch television while exercising. Although the elliptical machine is generally safe, using it exclusively day-in and day-out may bother the joints over time---especially the hips. Although most people adapt to the movement on elliptical trainers relatively easily, it may take some people time to master the machine enough to get an effective workout.
Expert Insight
In clinical settings, researchers have proved that the movement on an elliptical is similar to that of walking---without the impact. The February 2010 issue of the journal "Physical Therapy" published a study in which subjects' movements when walking and doing an elliptical workout were measured using electromyographic (EMG). Researchers concluded that the movements at the hip, thigh and knee were quite similar for both activities. Elliptical training created more activation of the glutes, hamstrings, calf and shin regions of the leg.
Verdict
Walking, even if you add in hills or power speeds, has its limitations in terms of intensity---at some point, the only way to work harder is to jog or run and incur impact on your joints. With the elliptical, you can increase your resistance, stride speed and cross ramp height to maximize your workout without causing any additional impact. The best approach is to include both modes of exercise into your workout routine. Cross training in this manner prevents boredom and overuse injury and allows you to vary your intensity from workout-to-workout.
Member Comments