Most gyms and fitness centers offer a range of cardio exercise equipment, including elliptical trainers and stair climbers. Though these machines each have their own advantages, they can both help you establish a consistent exercise routine and improve your health and fitness. Exercise machines like the elliptical and the stair climber provide the convenience of an indoor workout that no weather-related excuse will allow you to skip.
Function
Both the elliptical machine and the stair climber simulate natural movements. The elliptical machine's pedals follow an elliptical path that simulates the natural motion of jogging, and the stair climber's moving steps simulate climbing flights of stairs. Both machines allow you to sustain an elevated heart rate during workouts of moderate to high intensity.
Impact
Elliptical machines offer a low-impact workout. Your feet don't have to pound continuously against the ground or a conveyor belt when you exercise on these machines. The low-impact nature of elliptical workouts makes them easier on the knees and hips, and easier for people with osteoporosis or weak bones. The stair climber, on the other hand, offers a high-impact form of exercise. High-impact weight-bearing exercises such as stair climbing provide the best way to build strong bones and prevent osteoporosis, according to the National Osteoporosis Foundation. Though the low-impact elliptical workout does not build bones as well as stair climbing, and can also help to increase bone density.
Muscles Worked
The stair-climber emphasizes the muscles in the legs and butt, including the hamstrings, quadriceps, calves and gluteal muscles. When you engage your abdominal muscles to stabilize your body, these muscles get a workout as well. The elliptical machine also targets the leg muscles, but it provides a greater variety when it comes to the muscles you can emphasize. You can emphasize different muscles by pedaling forward or backward, or by pedaling at a high or low incline. Many elliptical machines also have ski poles that you can push or pull with your arms to get an upper body workout.
Features
Like other cardio exercise machines, elliptical trainers and stair climbers allow you to customize your workout by selecting a particular workout mode and difficulty level. You can choose to workout in manual mode and adjust the settings yourself, or you can follow a pre-set routine, such as intervals or fat burn. Most elliptical and stair climber machines have heart rate monitors that allow you to track your heart rate throughout a workout. Most machines also have book racks, where you can place a magazine, book or electronic device.
Benefits
Both the elliptical machine and the stair climber offer a wide range of health and fitness benefits. Regular exercise on either one of these machines can help you lose and maintain weight, lower your blood pressure and cholesterol, reduce your risk of diabetes, heart attack, stroke, osteoporosis and obesity-related diseases, according to the Centers for Disease Control and Prevention. Regular physical activity can also reduce your risk of depression, boost your energy and improve your sleep.
References
- MayoClinic.com: Elliptical Machines---Better Than Treadmills?
- National Osteoporosis Foundation: Exercise for Healthy Bones
- MayoClinic.com: Barriers to Fitness---Overcoming Common Problems
- American Society of Biomechanics: Comparing Muscle Activity During Forward and Backward Striding on an Elliptical Trainer
- Centers for Disease Control and Prevention: Physical Activity for a Healthy Weight
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