Elliptical machines are cardiovascular devices that have foot pedals and hand-held poles. They often are referred to as cross trainers, notes the Spine-Health website, because they simulate several exercises at once, like running, stair stepping and cross-country skiing. You can improve leg strength and overall fitness on an elliptical.
Identification
The main function of elliptical machines is to burn calories, which causes weight loss. They also work the upper and lower body at the same time. When you exercise, you have to push against resistance to move the pedals, which strengthens your legs.
Features
To operate the elliptical, grasp the poles with your hands at about chest level and place your feet on the pedals. Move your arms and legs back and forth in a smooth, cross-country skiing motion. Your legs are going through several motions when you do this. When you thigh moves backward, you are doing hip and knee extension, and the glutes and hamstrings are getting worked. When your thigh moves forward, you perform hip and knee flexion, which works your quadriceps. The whole time you exercise on the elliptical, you also are forced to contract your calf muscles to stabilize your lower legs.
Function
The elliptical machine has a resistance adjustment and incline adjustment. To increase the emphasis on your muscles, increase your resistance and incline. The harder you have to work, the stronger you will make your legs. Ellipticals commonly have a reverse feature as well. By pedaling in reverse, you will work your muscles differently, according to MayoClinic.com.
Effects
If you want to take your upper body out of the equation, remove your hands from the poles and place them on the non-moving handles under the console. This will shift all of the focus to your legs. In fact, some machines do not have the movable poles to focus the workout on legs.
Muscular Endurance
Not only do ellipticals increase muscular strength, but they also cause you to build your muscular endurance. This means they improve your ability to do multiple repetitions for extended periods.
Benefits
By strengthening your legs with elliptical training, you increase your resting metabolic rate because you've added muscle.
Unlike running, jumping rope and plyometric training, elliptical machines are low impact. This makes them a good option to strengthen your legs if you have back or joint issues.
Warning
Talk with your doctor before beginning any exercise program.
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