Elliptical machines, also called elliptical trainers, simulate the act of running while providing a low-impact workout. Because your feet never leave the elliptical machine pedals during a workout, the workout places minimal stress on your back, hips and knees, according to MayoClinic.com. Which body parts are worked during an elliptical machine workout depends on the type of machine used, your knowledge of machine settings and your form.
Machine Operation
Elliptical machines come with different capabilities, including settings, moving handlebars and reversible direction. Some machines allow users to design and program custom workouts. Elliptical machine workouts are self-paced. You provide the energy for the movement and the machine stops moving when you stop moving. The machine's foot pedals adjust to the movement of your foot and ankle, according to EllipticalTrainers.org.
Upper Body
Elliptical machines with handlebars provide a workout of your upper body when you use the force of your body to push and pull the handlebars. The handlebars work your arms and chest, and using the machine for a full-body workout burns more calories. With proper movement while grasping the handlebars, you provide a better workout for your entire upper body.
Waist and Abdomen
Elliptical machines work your abdomen and waist. Running strengthens abdominal muscles, according to EllipticalTrainers.org., and using the elliptical trainer for running accomplishes that with less impact and more efficient use of energy. Using machine settings that increase tension makes stomach muscles work harder.
Lower Body
The elliptical machine works your ankles, knees, legs and thighs. Setting the incline to a lower level provides a more intense workout for the quadriceps muscles. Other settings force your calves and hamstring muscles to work harder. The running and jogging movement of elliptical training work your glutes, or the muscles of your buttocks. Elliptical machines that allow you to reverse the direction of the foot pedals work even more muscles. The elliptical machine workout is a weight-bearing exercise. Weight-bearing exercises build and strengthen bones in your lower spine, legs and hips, according to MayoClinic.com (See Ref 4).
Cardiovascular Strengthening
Elliptical machines work your heart and lungs. The machine provides an aerobic workout that uses your large muscle groups in sustained activity. The increased heart rate and deeper breathing strengthens your heart and lungs, which improves their ability to move oxygen throughout your body. Many elliptical machines allow you to program a cardio workout that works the heart and lungs and has the added benefit of burning fat.
Tips
Good posture --- head up, shoulders back and tightened abdominal muscles --- is important for a good workout on the elliptical machine, according to MayoClinic.com.
References
- MayoClinic.com: Are Elliptical Machines Better Than Treadmills for Basic Aerobic Workouts?
- EllipticalTrainers.org: How Do Elliptical Machines Work?
- EllipticalTrainers.org: What Muscle Groups Do Elliptical Machines Work?
- MayoClinic.com: Exercising with Osteoporosis --- Stay Active the Safe Way
- American Council on Exercise: What is the Best Piece of Cardio Equipment to Use?
