Exercisers only need to step on an elliptical trainer and put in a few minutes to realize that this machine provides a challenging workout. At the same time it is ideal for those at a beginner fitness level. The movement, variety of programs, inclines, resistance and use of moving handles improve the efficiency and effectiveness of the elliptical machine when it comes to fitness.
Upper Body Benefits
Elliptical trainers that feature movable handles allow this machine to surpass others when it comes to upper body workouts. Regular treadmill workouts and riding a recumbent bike leave the upper body with little to do. By engaging the arms in a cardiovascular workout the heart rate increases, which can lead to a greater calorie burn in addition to improved cardiovascular health. A 150-pound person can burn anywhere from 240 to 400 calories on an elliptical machine in 30 minutes, or 8 to 13 calories per minute of the workout, depending on speed and intensity.
Lower Body Conditioning
The elliptical machine targets the large muscle groups of the lower body, including the gluteus maximus, the quadriceps and the hamstrings. Raising the incline and increasing the resistance on the machine simulates what feels like a cross between climbing a hill and climbing stairs. It is very challenging for the lower body, resulting in calorie burn and muscle strengthening. In addition, the machine can also be reversed, allowing you to move your legs backward similar to a back pedal. This allows you to work your muscles in a different manner stimulating strength and toning.
Exercise Safety
One of the best attributes of the elliptical trainer is that it is a low-impact activity. This means that there is no excessive pounding of the feet such as during running or many sports. This results in less stress on the joints of the ankles, knees, hips and the lower back. This makes the elliptical a great option for cross training. For example, if you are runner taking a break two to three times a week to use the elliptical will alleviate stress on your joints while still allowing you to have an intense workout. At the same time, being low impact is what makes the elliptical beneficial for new and older exercisers. It may take some practice to get used to the movement, but those who are just beginning an exercise program, or those who are older and require less impact, can benefit from the use of an elliptical trainer.
Preset Programs
The preset programs included with most elliptical trainers adds to their appeal and effectiveness. It can be difficult to judge just how hard you should be working on the machine. Therefore you may not know exactly what incline and resistance to choose for your workout. This is why the preset programs are beneficial. You can choose from cross training, to a hill climb, to weight loss and fitness-inspired programs. These programs will automatically choose and adjust your incline and resistance throughout a workout of your desired length. In addition, more advanced models will instruct you to pedal forward and back, and show you what area of the upper and lower body you are using during each specific phase of the session.
Ideal for Circuit Workouts
The elliptical is the type of machine that is incredibly easy to jump on and off of. There is no time needed to get the belt started or get it up to speed such as when using a treadmill. Therefore, the elliptical trainer is an asset when it comes to circuit training. You can begin a strength-training session, then jump on the elliptical and pedal hard with some resistance for about a minute or longer between exercises or between working a specific set of muscle groups. These circuit workouts will increase calorie burn, and the elliptical is an ideal piece of cardio equipment to incorporate into this style of training.
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