Elliptical Machine Information

One of the most popular machines for home use and in fitness centers is the elliptical trainer. This stationary exercise machine features foot plates that glide along a ramp, providing a low-impact workout with the potential to burn significant calories and build aerobic fitness. Using the elliptical trainer helps build overall fitness which, according to the American College of Sports Medicine, helps you live longer and enjoy better health.

History

The elliptical machine became a health club staple in the 1990s. The first elliptical was patented in 2004, by Larry D. Miller for the fitness company Precor. Multiple designs and models for ellipticals are now available from well-known companies including Horizon, Life Fitness and Nordic Trac. The design of the machine is based on running biomechanics, but the unique gliding technology makes the movement less taxing on the joints.

Features

Like any exercise machine, elliptical machines come in a range of prices and quality. The elliptical you find in a health club setting is designed to withstand high usage and usually features a cross ramp that goes up to a 20 percent incline, calorie counters, pre-set workouts, heart rate monitors and mileage calculators. Home-based models are usually smaller and, depending on your investment, may offer fewer special features. Some elliptical models come with arm poles that can be manipulated to correspond with the leg movement. This offers an upper body training element, a slightly higher calorie burn and makes your workout more like cross-country skiing. Raising and lowering the cross ramp targets different leg muscles as you work out.

Benefits

According to Dr. Edward R. Laskowski of the Mayo Clinic, elliptical machines are easier on the hips, knees and back than high-impact activities such as jogging or aerobics classes. Although there may be a slight learning curve when first using the elliptical, the movement comes naturally to most exercisers. If you work out on an elliptical with the same intensity that you approach a run, you can burn an equivalent number of calories and raise your heart rate to an aerobic zone.

Form

The American College of Sports Medicine emphasizes the importance of good form when exercising on an elliptical machine. Stand tall with your shoulders back and head up to avoid putting too much pressure on the spine. Even if you're pumping arm poles, try to relax the arms. Don't hang off or squeeze the console or poles. Your lower body should support your weight.

Considerations

Although most commercial models of elliptical trainers accommodate large body sizes, some home models may have weight limits, stride length limitations and smaller pedals. Before buying an elliptical, try it to ensure if fits your frame. Choose an elliptical machine that features a gripping surface on the pedals so your feet stay put during your workout.