Elliptical trainers simulate running with pedals that move along a smooth, elliptical path. These machines provide moderate to vigorous aerobic workouts that can help you reach your health and fitness goals. The Centers for Disease Control and Prevention, or CDC, recommends that adults spend at least 150 minutes exercising at moderate intensity or 75 minutes exercising at vigorous intensity each week. The elliptical trainer provides convenient, customizable workouts that suit people of all fitness levels.
Weight Control
Aerobic exercise can help you burn enough calories to lose weight or maintain your current weight. One hour of exercise on a low-impact aerobic machine such as the elliptical can burn about 365 calories for a 160 lb. adult and 545 calories for a 240 lb. adult, according to MayoClinic.com. Once you reach a healthy weight, continue exercising regularly to maintain that weight.
Muscle Strengthening
The elliptical machine targets muscles in the legs, including the calf muscles in the lower legs and the quadriceps and hamstrings in the thighs. You can target different leg muscles during your workout by alternating between pedaling forward and backward and between high and low inclines. You can also exercise your upper body on some elliptical trainers by pushing or pulling on arm poles as you pedal.
Health Benefits
Regular exercise on an elliptical trainer can help you improve your general health. Regular aerobic activity can reduce your blood pressure and cholesterol and lower your risk of heart attack, stroke, type 2 diabetes, depression and some cancers, according to the CDC. Regular exercise can also improve your mood, give you more energy and help you sleep more deeply at night, suggests the CDC. Elliptical trainers provide low-impact, weight-bearing exercise that can help you strengthen your bones and prevent osteoporosis, according to the National Osteoporosis Foundation.
Features
Most elliptical trainers allow you to adjust the resistance of the pedals and the incline of their path to make your workout more or less challenging. Many elliptical machines also provide a variety of preset workout modes, such as interval training, hill training or fat burning. Most elliptical trainers also have heart rate monitors on the handlebars so that you can measure your average and peak heart rate during your workouts.
Convenience
Elliptical trainers allow you to exercise indoors year-round. If you rely on outdoor exercise to meet your weekly exercise needs, you may find yourself skipping your workouts more often than not during rainy, snowy or hot and humid months. Elliptical trainers also provide opportunities for multi-tasking. Most of these machines have book racks where you can place a newspaper, magazine, book or electronic device.
References
- CDC: Physical Activity for a Healthy Weight
- MayoClinic.com: Calories Burned in 1 Hour
- CDC: How Much Physical Activity Do Adults Need?
- National Osteoporosis Foundation: Osteoporosis Prevention---Exercise for Healthy Bones
- American Society of Biomechanics: Comparing Muscle Activity During Forward and Backward Striding on an Elliptical Trainer
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