If you're strapped for time at the gym, you may be wondering which cardio machine offers a more complete workout: the elliptical or the stationary cycle. Or, if you're getting over an injury, you may wonder which machine will cause your body less stress. Although both machines have their strong points, the ideal solution may be to use both, rotating them to keep your workouts varied and interesting.
Identification: Elliptical
According to the American College of Sports Medicine, the elliptical combines the movement of cross-country skiing and stair stepping. Some machines feature movable upper handles that you manipulate as if they were ski poles, working your upper body. Many ellipticals have computerized workout programs you can use to boost your heart rate, focus on weight loss or work on interval training.
Identification: Cycle
The American College of Sports Medicine notes that you have two kinds of stationary cycles to choose from: upright or recumbent. Both types offer pedal resistance through the use of a flywheel, belt, hydraulics or fans. Some riders find recumbent cycles--where your legs are stretched out in front of you--more comfortable and sustainable for long workouts. Like ellipticals, most stationary bikes have built-in programs that offer varied resistance amounts to increase your calorie burn and fitness level.
Comparison
According to Sheri Colberg in "Diabetic Athlete's Handbook," elliptical machines are easier on your joints because your feet never leave the large, ski-like pedals. If you have knee or ankle pain, the elliptical machine may work well for you. If you have hip pain, you'll probably want to use a recumbent stationary cycle. Colberg notes that the angle recumbent cycles form with your hip is much more natural than a standard cycle, resulting in less joint pain.
Calories Burned
Harvard Medical School compiled a chart of calories burned in 30 minutes of popular activities, calculated using three sample weights. A person who weighs 155 pounds, for example, will burn 335 calories on the elliptical and 260 calories on the cycle at moderate speed. Of course, these amounts will fluctuate based on just how fast you're moving, the level of resistance you're using and whether you use the poles on your elliptical. However, they're a good baseline to use to evaluate the machine's effectiveness; in all likelihood, you'll burn a little more on the elliptical than you will on a cycle.
Comfort Tips
The ACSM suggests you adjust a cycle's saddle height and angle for optimal comfort. Adjust the seat until it's flat; if it points upward, it will put pressure on your groin. The saddle is at the right height when your knee bends slightly at the bottom of your pedal stroke. For an elliptical, the ACSM suggests you adjust the machine's stride length to be sure you're not using small, ineffective strides. Keep your head up, shoulders back and abdominal muscles tight. You should never lean forward and rest your weight on the poles. Keep a loose, flexible grip on the poles and look forward, not down at your feet.
Member Comments