Elliptical Guide

Almost all gyms and fitness centers have elliptical trainers in addition to treadmills and other cardio equipment. You can also purchase elliptical trainers for home use. Elliptical trainers simulate a jogging motion with pedals that move in an elliptical pattern. Elliptical machines can help you reach your health and fitness goals.

Function

The elliptical machine provides a moderate to high intensity aerobic workout. Depending on the settings you choose during your workout, the elliptical machine can emphasize different muscles in your legs, including the calves, hamstrings, quadriceps and gluteus maximus muscles. Many elliptical machines also have "ski poles" that allow you to exercise your arms as well as your legs. You control your own speed on the elliptical machine by pedaling as fast or as slow as you want to.

Features

Most elliptical machines have adjustable incline and resistance level settings. You can simulate hills by pedaling at high resistance levels or at a steep incline. You can also pedal backwards on many elliptical machines in order to work different muscles. Most elliptical machines offer a variety of different workout modes, including manual mode and preset modes such as hills, intervals and fat burn. The elliptical machine's console display typically shows you the amount of time remaining in your workout, your speed in rotations per minute and an estimated number of calories your workout has burned.

Benefits

Regular exercise can improve your health and quality of life in a variety of ways. According to the Mayo Clinic, regular physical activity can you help to prevent diseases, manage your weight and lower your cholesterol. The Mayo Clinic also suggests that regular exercise can improve your mood, give you more energy, enable you to sleep better and even improve your sex life.

Considerations

Elliptical trainers allow you to work out year-round, enabling you to maintain a consistent exercise program even during extreme cold or hot weather. The elliptical trainer allows you to customize your workout by selecting different settings or difficulty levels. You can increase the difficulty of your elliptical workouts as you become fitter and stronger. You can even multitask on the elliptical trainer. Bring music and headphones or your favorite magazine or book to the gym for entertainment during your workout.

Expert Insight

The Centers for Disease Control and Prevention, or the CDC, recommends that adults spend at least 150 minutes a week exercising at moderate intensity or 75 minutes a week exercising at high intensity. To get the most benefits from your workout, you should exercise for at least 10 minutes at a time with an elevated heart rate, says the CDC.

According to Mayo Clinic physical medicine specialist Edward R. Laskowski, elliptical machines put less stress on your knees, hips and back than treadmill workouts. Because your feet never leave the pedals, you get a low-impact workout on the elliptical machine. Because the elliptical provides a low-impact workout, however, it will not help you build stronger bones. According to the Mayo Clinic, weight bearing exercises such as walking, running or stair climbing can help to strengthen your bones and prevent osteoporosis. Supplement elliptical workouts with higher impact activities or strength training to build stronger bones.