Elliptical Training For Weight Loss

The elliptical machine is relatively new to the fitness world, having only been around since 1995, according to the CVS Health Resources website. This machine is relatively easy to use and is recommended by fitness experts for people who have trouble running. Someone with arthritis, knee, hip or back pain may find comfort on an elliptical compared to a treadmill or other types of equipment, particularly when trying to lose weight. Consult your doctor before beginning any new exercise regimen.

Benefits

Depending on your current body weight, the elliptical machine can burn more than 800 calories per hour, according to Health Status Internet Assessments website. The elliptical machine is less stressful on your knees, hips and back compared to running on a treadmill, the Mayo Clinic reports. Just about every gym has an elliptical machine; you can also buy one for your home.

Types

There are three basic types of elliptical trainers to choose from. One type has arm handles you move in sync with the pedals, allowing both an upper- and lower-body workout. Another type of an elliptical also has moving handles, but features a ramp to raise and lower the pedals, engaging different lower body muscle groups. The third type of elliptical does not have moving arms, but has a ramp to raise and lower the pedals. No matter which type of elliptical you choose, you will virtually have the same overall workout as running, according to CVS Health Resources.

Features

An elliptical machine generally has computerized programs you can follow to help you lose weight. For example, use the "aerobics" program to keep your heart rate in the target zone for weight loss. Every couple minutes the machine will tell you place your hands on the heart rate monitor to take your pulse. The machine will tell you to slow down, or speed up, to make sure you are in the correct zone according to your age and weight. The "interval" training program will raise and lower the ramp, or increase or decrease the level of intensity, throughout your workout. Interval training, or alternating between low and high intensity during a cardiovascular activity, will burn more calories than staying the same pace the entire time, the Mayo Clinic explains.

Misconceptions

A misconception regarding the elliptical machine is that it will help you build muscle tone. Cardiovascular exercise will strengthen the cardiovascular system, not build muscle, according to the book "Fitness: Theory and Practice." You may initially gain strength in your lower body if you are a beginner or less conditioned. However, you should not replace strength training with an elliptical when trying to gain muscle mass or tone your body.

Warning

If you choose to buy an elliptical instead of going to the gym, thoroughly research the product you choose and try it out first. When purchasing an elliptical, you usually get what you pay for, the American Council on Exercise advises. There is a direct correlation between the price of an elliptical designed for home use and its quality and comfort level. "Because these machines are fairly complex devices, it appears to be difficult to build an inexpensive quality version," says Richard Cotton, ACE exercise physiologist.