Cardio training targets many of your muscles along with your cardiovascular system. Elliptical trainers provide continuous cardio training with a motion that is similar to running. Elliptical training machines with arm pedals target your upper body and lower body muscles. Training programs strengthen your heart and lung capacity and improve muscle tone. There are machines for home use and commercial health clubs.
History
For many years, treadmills have been the most popular type of cardio training equipment. Whether manual, or motorized, individuals of all fitness levels could train at a variety of intensities and speeds. In 1995, Precor created the first elliptical training machine. The movement was designed to imitate an oval or egg-shaped motion similar to jogging. The difference was that your feet maintained contact with the pedals at all times. While the intensity was high, the impact was low. Since you were never airborne, there was no landing for your body to absorb. This decreased the stress on your lower body joints. Reebok improved the elliptical trainer by adding arm pedals. This created an even higher intensity workout using upper and lower body muscles. Today there are several brands of elliptical trainers for use in commercial health clubs and for home use.
Function
Since elliptical training imitates running, the same lower body muscles are targeted. When striding forward, your quadriceps--front thigh muscles--contract to straighten or extend your leg. When pushing back, your buttocks and hamstrings--back of your thighs--contract to absorb the landing and bring your leg back. Your shin and calf muscles work to keep your foot on the pedal. When using the upper body pedals, your are pushing and pulling with your upper body. Your chest, shoulder and triceps contract to push the pedal forward. Your back and biceps contract to pull the pedal back toward you. Your abdomen and lower back muscles work to keep your body upright.
Benefits
Elliptical training improves muscular endurance, the ability to exert force over a long period of time. This improves the muscle tone of your upper and lower body. The continuous movement also improves your heart and lung capacity. Your cardiovascular system improves its ability to provide fuel in the form of blood and oxygen to your body. The exercise burns calories which is effective in losing excess weight and body fat. A 150 lb. individual burns almost 400 calories in 30 minutes of elliptical training.
Types
There are several types of elliptical trainers on the market. The trainers marketed for commercial use have a higher level of durability compared to trainers specifically for home use. Some brands have arm and foot pedals while others have only foot pedals. Costs for elliptical trainers generally range from $1,000 to $3,000.
Warning
While training, it is important to emphasize proper posture and form. Keep your shoulders back, head up and abdomen contracted throughout the movement. If you are not using the arm pedals, do not hold yourself up by pressing down with your hands; use your lower body to support your weight. It is important to stretch after workouts because the movement is repetitive, which can cause overuse injuries. Your hips are vulnerable to tightening because you do not fully extend your legs while training.
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