The elliptical trainer is a stationary cardio machine popular in fitness centers and home gyms. Many people like the elliptical because it provides an opportunity to achieve a high-quality workout that feels like running, without putting impact on the joints. From the years 2000 to 2009 elliptical training participation grew from 7.37 million to 26.52 million, according to Club Industry.
Features
The elliptical machine features two foot plates that glide along a set of rails. A sturdy frame with arm rails and a console surround the machine. Some models come with an arm component that looks like ski poles that you push forward and back with the movement of your legs. The difficulty of your leg movement is controlled by a resistance button. You can raise and lower the height of the rails to create an incline that makes your workout feel like you are climbing stairs.
Benefits
Elliptical training is an effective way to fit in the minimum five, 30-minute sessions per week of moderate intensity cardiovascular activity recommended by the American College of Sports Medicine. If you work out at a resistance level and stride speed that increases your heart rate to a working aerobic zone, a 130-lb. person can burn about 570 calories in an hour workout. People with hip and knee problems or arthritis appreciate the fact that they can achieve a high-intensity workout similar to running, without the impact.
Considerations
Elliptical training is an effective workout, but can be boring for long periods of time. It is easier to read or watch television while performing an elliptical workout than it is while walking or jogging on a treadmill. Some elliptical machines offer preprogrammed workouts that vary the incline and resistance level at set intervals. These interval-type workouts can help make your session more interesting.
Misconceptions
Many people use the elliptical trainer because the console reports an enormous number of calories burned, often at an effort that doesn't feel overwhelming. Realize that the calorie counters on ellipticals can overestimate calories burned by as much as 25 to 30 percent, according to the L.A. Times in 2010. If you do not plug in your weight when beginning your workout, the calorie count is even more inaccurate.
Sample Workouts
Elliptical training provides multiple options for workout routines. Perform a steady-state workout in which you select a challenging resistance for you and a straightforward cross ramp height of 5 to 12 degrees to improve your endurance.
The elliptical is also appropriate for interval training in which you alternate a minute or two of high-intensity work with a minute or two of lower-intensity work. Increase your resistance and pump your legs as fast as you can for one minute and then reduce the resistance and pedal at an easy pace for a minute. Repeat eight to 10 times for a complete workout.
Use the cross ramp to create a hill workout. Pedal on a cross ramp setting of two or three for about three minutes and then increase the cross ramp to a setting of 10 or 12 for three minutes. Alternate the hill and the flat road for the duration of your workout.
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