An elliptical trainer is a cardiovascular exercise machine that simulates the running motion of the body without the risk of ankle, knee or back joint damage that can be caused by the impact of actual running. The machine also has the capability of adding resistance to your workout and the ability to electronically monitor your workout and give you instant feedback to assist you in attaining your goals.
Cardio-Respiratory Fitness
When using an elliptical machine, your body will respond in numerous ways that benefit your overall health. One of the best responses your body can yield is cardio-respiratory fitness. When you train on an elliptical trainer, your heart responds to the heightened physiological needs by increasing the heart rate to accommodate the greater need for oxygen. In addition, your body learns how to more efficiently utilize oxygen. To achieve this type of physiological result, you need to continue to use this type of exercise over time at an appropriate intensity.
Muscular Strength and Endurance
Most elliptical machines have the capability of increasing the resistance that you have to work against. By increasing the machine's resistance, you can increase the muscular strength and endurance of your leg muscles. More specifically, by increasing the resistance and exercising over time, the endurance of your leg muscle groups will be positively affected. By increasing the resistance to a much higher resistance, and training against this greater resistance, your overall leg strength can be positively affected. The key to achieving either result, depending on your overall training goal, is to perform this elliptical workout over time.
Fat, Caloric Expenditure and Weight Control
When using a cardiovascular exercise machine, such as an elliptical trainer, at a lower intensity for prolonged time, such as 20 minutes or more, your body will use fat as an energy source at a higher rate than carbohydrates. In other words, you can burn more fat with this type of training than other, more traditional, methods. Furthermore, by burning more fat, you can have a greater impact on your weight and your ability to control it. When training on an elliptical machine, your body's metabolism, or ability to burn calories, will be increased. Your body's metabolism will stay elevated for a period of time after the exercise session has ended.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; NSCA; 2000
- "Personal Trainer Manual"; American Council on Exercise; ACE; 1997
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