By Design
Since its inception in the early 2000s, elliptical trainers have spiked in demand and use dramatically. Many people avoid exercise due to the degree of impact placed upon the joints of the body while performing. The elliptical machine solves that. It provides a no-impact workout with the caloric expenditure benefits of those exercises with higher impacts. The symmetrical circular motion of the ellipses allow for a stride length that does not bottom out, thus, avoiding impact on joints. This piece of exercise equipment is designed to simulate and combine the movements associated with a treadmill and a stairclimber. Ellipticals are versatile, too, allowing for changes in resistance, elevations and speeds.
When your body is engaged at higher inclines, vertical force production is increased similar to that of climbing stairs. Inclines at the mid-level position are comparable to walking or running uphills. Ellipticals allow for the unique benefit of forward and backward movement of the pedals. Benefits of backward motions include greater hamstring and gluteal involvement, reduction of repetitive stress on joints and a decrease in the onset of boredom.
Lower Body
Originally, the elliptical trainer was designed with fixed foot pedals. This limited the range of motion for the participants. Recently, updated models have been redesigned to allow for greater range of motion by developing movable foot pedals. When in an inclined position, the foot pedals are designed to maintain contact of the whole foot to the pedal. This reduces the impact on the joints of the ankles, knees and lower back. Only when the machine is declined to a level position, similar to walking, does the heel of the foot come slightly off the pedal.
Upper Body
The original machines incorporated connecting handrails used for support. The initial intent was for the handrail to provide light support to maintain proper balance. Many users began to shift or improperly lean their bodyweight disproportionately onto the handrails. Manufacturers have since developed movable handle-levers that oscillate in concert with the pedal on the corresponding side. This not only encourages proper body alignment but also increases caloric expenditure by increasing the work rate on the body due to proper alignment---as well as burns more calories with every move of your arms.
References
- NSCA's Essentials of Personal Training, Earle, Roger and Baechle, Thomas. 2004
- American Fitness, "Treadmills vs. Elliptical Trainers," Jul/Aug2002, Vol. 20 Issue 4, pg. 9
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