Treadmills and ellipticals are standard equipment in fitness centers, but it can be hard to choose which one is right for you. Thomas Altena, a professor at the University of Missouri-Columbia, says in the July/August 2002 issue of "American Fitness" that both exercise machines are effective for increasing the number of calories burned and producing cardiorespiratory, health and training benefits. Treadmills and ellipticals burn approximately the same number of calories per hour. Individuals exercising at a similar intensity burned between 420 and 450 calories during a 30-minute workout. Consider the pros and cons of each machine before you start your exercise routine.
Treadmill Positive Aspects
The most significant benefit of the treadmill is that it imitates walking or running, both of which are natural movements. Most treadmills are simple to use and operate. Depending on the brand or type of treadmill, you can set the pace as low as or as high as you are capable of walking/running. Incline is also usually adjustable. Controlling the incline and speed enables the you to achieve the optimal workout for your goals. Exercising on a treadmill offers the added benefit of causing impact on the bones. The impact of walking/running causes additional stress on the bones, and can lead to improvements in bone health.
Treadmill Negative Aspects
Many users try to increase speed or incline too rapidly. The quick changes in speed and incline, particularly for beginners, can cause changes in gait patterns that can result in injury. If you have have knee, hip or other joint problems, you may initially experience pain in these joints because of the significant amount of force moving through the joints with each step.
Elliptical Positive Aspects
The elliptical requires a smooth tracking motion through an arc, making the elliptical less weight-bearing. This is a benefit if you suffer from joint or other problems aggravated by the treadmill. Another benefit of the elliptical is the ability to move the feet forward or backward, depending on your preference, allowing for a more challenging workout. Some ellipticals have adjustable ramps and upper-extremity attachments for a more challenging workout.
Elliptical Negative Aspects
Depending on your body size, you may find the movement arc on the elliptical causes significant pain in the hip/groin or back. The pain is usually caused by the elliptical forcing you to exceed the normal range of motion in your hip and back. An elliptical doesn't offer the same bone-building benefits as a treadmill because of the relative lack of impact.
Secrets to a Good Workout
Follow some simple rules to ensure a quality workout. The first rule is to monitor the rate of perceived exertion--RPE. This rate should be between hard and somewhat hard, or a 7 or 8 on a scale of 1 to 10, after completing a brief warm-up. Heart rate monitors are a useful tool to ensure maximal aerobic conditioning throughout a workout. To avoid injury on either machine, sufficiently warm up and cool down for at least five minutes. If you remain unsure which machine to use, consult with fitness center staff or a trainer for advice.
References
- "American Fitness"; Treadmills vs. Elliptical Trainers; Thomas Altena; July/August 2002
- "Muscle & Fitness"; Calorie Killing: Lean Machines; F. Claps; Jun. 2004
- "Perceptual and Motor Skills"; Heart Rate and Ratings of Perceived Exertion During Treadmill and Elliptical Exercise Training; James M Green et. al; 2004
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