Relatively new to the exercise world when compared with treadmills, elliptical trainers promise the health benefits of a run or cross country ski without the impact of a jog, according to the American College of Sports Medicine. Some models offer space-saving features or a variety of programmable workouts designed to help keep your exercise routine interesting and effective.
What it Is
An elliptical trainer is a stationary exercise machine with pedals. The pedals move in a pattern that resembles a combination of stair-stepping and running. Some include handles you can grasp during your workout, providing a motion similar to what cross-country ski machines offer. This feature increases the amount of muscle mass used during exercise, giving you the option for a more-intense workout, according to the ACSM. Many models also allow you to increase your level of exertion by adding resistance to the pedals through tension control or changing the incline of the pedals.
Benefits
Along with the aerobic exercise and cardiovascular benefits offered by an elliptical machine, the very low impact of the workout decreases stress to your back, hip, knee and ankle joints. This may make it a good alternative for runners recovering from an injury, arthritis suffers who must avoid high-impact exercise or older individuals interested in maintaining fitness levels while persevering joint health. Because you can exercise both the upper and lower body at the same time, 20 minutes on an elliptical machine can give you a good aerobic workout, according to EllipticalTrainers.com. It notes that elliptical training also tones and strengthens muscles in your lower extremities, arms, back and abdomen.
Choosing a Machine
The ACSM recommends you purchase a machine with pedals that fit your feet and have textured surfaces to keep your feet from sliding during use. They also recommend handles that are easy to reach and grip if applicable, an overall sturdy construction that prevents the machine from moving or tipping during use, and a comfortable stride length that allows you to maintain a smooth range of motion during your workout. Maintenance, warranty, price, size and service options are other items to consider when choosing an elliptical trainer. Retailers will likely allow you to try the machine before purchasing it, or you might consider practicing on an elliptical at your local gym before making the commitment to bring one home.
Considerations
Technique matters when it comes to gaining the optimal benefits from an elliptical trainer, according to the ACSM. They recommend you first familiarize yourself with the control panel, how to set speed and resistance and that the emergency shut off switch works, if there is one. Good technique for working out on an elliptical includes a relaxed posture with your shoulders back, head slightly forward, chin up and your abdominal muscles tight. Your lower body should support the majority of your weight, so avoid gripping the handles too tightly.
Warning
Always check with your physician before beginning an exercise routine, especially if you have been sedentary for a while or have heart disease or another chronic medical condition. Your physician can also provide guidelines regarding the intensity and duration of your initial workouts.
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