Whether you just started exercising or want variety in your workouts, intense cardio-workout options include elliptical training and indoor cycling. Thousands of gyms offer indoor cycling and the elliptical trainer, a cross between a treadmill and a ski machine. Both provide effective low-impact means of exercise.
Function
To use an elliptical machine, stand upright on the foot pedals and hold on to handle bars for balance. Move your feet in a comfortable stride either forwards or backwards. Proper elliptical posture requires you to keep your shoulders back, head up, abs tight and weight supported by your lower body. Participants in an indoor cycling class sit or stand depending on the instructor's direction or your personal comfort level. Vary your hand position between a wide-set grip for stability or narrow grip for intensified lower body focus. Adjusting the resistance or quickening your pace manages the intensity of both workouts.
Benefits
Elliptical machines may have moving handlebars that offer balance and a simultaneous upper-body workout. This combo boosts the overall effectiveness of the elliptical option. Traditional indoor cyclists move forwards and backwards on the handlebars creating some upper body involvement. Newer, more rhythmic styles of indoor cycling increase the use of the upper body. Susie Stevens, a drop-saddle indoor cycling instructor at Studio 360 in Phoenix, Arizona, uses a technique that involves controlled side-to-side movements that target the biceps, triceps and upper back.
Effects
Both indoor cycling and elliptical workouts burn major calories. Harvard Health Publications notes that elliptical users and indoor cyclists can burn between 270 to 466 calories in 30 minutes. Actual calories depend on your sex, your weight and the intensity of your workout. On an elliptical machine, you choose the length of your workout. Indoor cycling classes usually range from 40 minutes to an hour; some last up to 90 minutes.
Considerations
Elliptical workouts require mid-level quality running or cross training shoes. Because your feet never leave the pedals, there isn't much concern about friction or damage from high impact. Many indoor cycling bikes also allow regular running or cross-training shoes. Some bikes require special cycling shoes that clip into the pedals for better control. For both workouts, have plenty of water and bring a small towel. Clean the equipment when you finish.
Expert Insight
Fitness experts believe that you push yourself harder in a group class than when exercising alone. Stevens has witnessed this. She believes the combination of the lights, the music, the instructor and the natural desire to do well in front of peers helps to push her students beyond what they would do on their own. Indoor cycling classes do not allow the time flexibility that an elliptical does. If your gym is open at midnight, chances are you won't be able to join an indoor cycling class, but there will be an elliptical machine open.
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