Cardiovascular exercise is performed for an extended time in a repetitive fashion. This type of exercise increases your heart rate and causes you to break a sweat. Elliptical training falls into the category of cardiovascular exercise. If you are trying to tone your lower body with the elliptical, it is a good idea to learn more about it before doing a program.
Identification
Elliptical machines are often referred to as "cross trainers" because they simulate multiple types of aerobic activity like cross country skiing, walking and stair climbing. To operate the machine, place your feet on the foot pedals, grasp the poles, and move them back and forth in an alternating motion. Being that your legs are moving against resistance when you perform this motion, you do in fact tone your lower body.
Muscles Worked
When you use an elliptical, you work your upper and lower body simultaneously. The main muscles used in the lower body are the glutes, quadriceps, hamstrings, calves, gracilis, adductors and sartorius. The glutes and hamstrings get worked when you move your legs backward. This is called hip extension. The quads get worked when you thigh moves forward and leg straightens. These motions are called hip flexion and knee extension. The gracilis, adductors and sartorius are muscles on the inside of the thigh, which contract to keep your legs from moving outward.
Adjustments
Elliptical machines come equipped with adjustment features. You can increase the resistance, increase the incline or do both at the same time. This in turn will increase the workload and cause you to work your muscles harder.
Metabolism
Being that the elliptical machine works so many muscles, this helps boost your metabolism and burn more calories when you are at rest. If you gained even 1 lb. of muscle, you would burn an extra 30 to 50 calories a day, according to the University of Michigan Health System. By lowering your body fat with elliptical training, you will tone your legs even faster.
Considerations
Most elliptical machines can be pedaled in reverse to work different muscles according to MayoClinic.com. Try this out to add a variation to your workouts. You also have the option of taking your hands off the movable poles and placing them on non-movable handles in the center of the machine. By taking your arms out of the exercise, you will place more emphasis on your lower body.
Warning
Even though elliptical training is low-impact, make sure to seek the consent of your doctor before engaging in any new exercise program.
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