You’ve seen them at the gym—the flat-surfaced treadmill and the oval-track elliptical machine. Both burn serious calories during a workout. The difference is in the way they make your body move. The fluid, gentle elliptical is better suited for light or medium-intensity workouts while a treadmill works for a high-intensity session.
Treadmill
The treadmill features a flat machine belt that mimics running on a stable surface. In some treadmills, an electric motor powers the belt at the speed you select via the control panel. In manually powered models, the belt stops moving when you stop running. According to the American College of Sports Medicine, manual treadmills roll less smoothly, generating an inconsistent pace that can strain your muscles and your heart.
Elliptical
The elliptical features ski-like foot panels that glide on an oval path. When you pedal the panels, you spin a flywheel, comparable the way bike pedals and a bike chain function. According to the American College of Sports Medicine, elliptical machines provide a low-impact activity that blends stair climbing with gentle cross-country skiing. Some foot panels have non-slip ridges and adjustable stride lengths. The fit of an elliptical is important; you should be able to stride comfortably and move your knees upward without banging them into the console. Any arm poles should be within easy reach to avoid straining the back.
Features
Both machines usually have features like timed workouts, calorie counters, built-in heart-rate or interval training and pace clocks. You can set your speed on either machine, ramping up from a gentle walk to a moderate run. Most treadmills let you adjust the belt’s incline, making you feel as if you’re walking or running up a hill. Ellipticals don’t let you adjust the incline, but you can usually add levels of resistance. Many elliptical machines also offer movable handlebars or poles, giving you the opportunity to work your upper body. According to the Mayo Clinic’s Dr. Edward Laskowski, you can work entirely different muscle groups by reversing your stride on an elliptical machine and pedaling backward—a feature obviously unavailable on a treadmill.
Considerations
People training for races, whether it’s a 5K or a marathon, usually prefer treadmills. Illinois personal trainer Mark Bostrom tells the Daily Herald that treadmills make it easy to work on stride length and do speed drills. With an elliptical machine, your stride is pre-set by the motion of the foot panels. The pace is usually slower, Bostrom says, more suited to a long workout at low or moderate intensity.
Potential for Injury
Tony Galvan, a health expert who works with the elderly in an Illinois retirement community, warned against the treadmill’s high-impact stress on the joints, ankles, hips and knees. For people who have recurring injuries in any of these areas, the treadmill may aggravate them. The elliptical offers potential for joint stress, too, because of its repetitive motion. However, its overall lower intensity often equates to a safer workout.
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