There is much debate about the benefits and drawbacks of using a treadmill or an elliptical machine, which are popular choices for cardiovascular exercise. Treadmills and elliptical machines are stationary machines that typically are found in fitness facilities, but also can be purchased and used in the privacy of your home. A quick consideration of each type of equipment can help you decide which one is better for your needs.
Functions
A treadmill has a motorized belt that allows users to walk or run in place at a chosen pace, incline and duration. It allows avid runners and joggers to exercise indoors in case of inclement weather, and provides a smooth, sturdy path free of hazards such as rocks, sticks and uneven surfaces that can cause ankle, foot and leg injuries.
Ellipticaltrainers.com explains that an elliptical machine mimics the movement of the ankle and foot, extension of the leg, and rotation of the hip during walking and running actions at different levels of intensity determined by the user. Unlike the treadmill, some elliptical machines incorporate the upper body and core muscles by using moving handlebars at the same level of resistance as for the lower body.
High-Impact and Low-Impact Exercise
The high impact that occurs in the legs and joints upon contact with the belt of a treadmill is important for bone health. This action causes force and stress on the bones, which helps promote the increase of calcium to the bones, thus improving bone density and reducing the risk of osteoporosis. State-of-the-art treadmills feature a shock-absorbent belt that reduces the force of the leg on impact with the belt. However, high-impact exercise can increase the risk of back, knee, hip or ankle injuries.
An elliptical machine provides low-impact exercise, and its smooth, fluid-like movements are much easier on the joints and bones than the jarring action of running. Because elliptical exercise increases muscular strength, it also promotes bone density and can decrease the chances of developing osteoporosis. For this reason, an elliptical machine is more suitable for elderly people, pregnant women and people who are less physically conditioned or overweight. It also is a better choice for those with back or knee problems.
Burning Calories
The amount of calories burned while working out depends on the duration and intensity of the workout. Therefore, it is not feasible to say that one machine is more efficient at burning calories than the other. For many people, the choice between a treadmill and an elliptical machine comes down to which machine they will be more likely to use on a consistent basis. The goal is to choose a machine that will motivate the user to exercise at least three to four times a week at a level of intensity needed for cardiovascular benefits. If you walk or jog on a treadmill at a pace that does not significantly increase your heart rate, you will not burn as many calories as you would exercising at a high resistance level on an elliptical machine. However, Fitnessequipmentsolutions.com states that on an elliptical, users "seemingly put in less effort than you do on a treadmill, thus being able to go for longer and burn more (calories)."
Elliptical Machine Features
A significant difference between a treadmill and elliptical machine is that a treadmill does not involve significant upper-body movement. An elliptical equipped with moving handlebars incorporates upper body and lower body exertion. The handlebars engage the upper back, chest, shoulder, biceps and deltoid muscles. An elliptical machine also allows the user to move in a forward or backward motion, which engages large muscle groups that the static, frontward running motion on a treadmill cannot.
Training Considerations
For competitive runners, the most effective way to train is to perform the same movements you perform in an actual race. The running action on a treadmill mimics the actual running experience, whereas an elliptical uses movements comparable to a cross-country skier. Additionally, a treadmill provides the freedom to adjust the intensity and vary the incline throughout the course of a training period. Such resistance can significantly improve your endurance and speed.
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