Every so often a new cardio machine hits gyms and becomes an instant success. The elliptical trainer was one of such machines, and took off in popularity from the moment gyms began offering them to members in the mid-1990s. Today, elliptical trainers are available for both gym and home use, allowing your body to use the same movements as running but without the impact.
About
Elliptical trainers come in all different shapes and sizes but they all generally work the same. The prominent muscle grouped worked by an elliptical trainer is the lower body; though some trainers have moving arms, which do engage your upper body, most of the work is still executed through the legs, glutes and core. As such, your legs dominate the energy exertion and the movement will help to make your legs leaner. Ellipticals work on resistance, so the higher the level of resistance you use, the greater the benefit to the tone and shape of your legs.
Calorie Burn
The elliptical trainer can be an effective part of a weight loss program. Fitness Magazine reports that during a 30-minute workout someone who weights 135 lbs. can burn approximately 292 calories on an elliptical trainer. Burning calories can help lead to weight loss, which in turn will make your legs leaner.
Cardiovascular
Elliptical trainers elevate your heart rate and strengthen your heart, thus providing a cardiovascular workout. This allows a greater flow of oxygen to your leg muscles, which provides them with the ability to move faster and gain more strength and speed. Additionally, cardio workouts are beneficial to your health by helping you to ward off dangerous medical conditions, such as heart-disease, high blood pressure and stroke.
Strength
Elliptical trainers specifically improve the strength of your calves, hamstrings, quadriceps and glutes, which will make your legs leaner. You can maximize the strength building benefits by steadily increasing the resistance level and working at an exertion rate between five and nine, on a scale of one to 10. Additionally, you can vary your speed and exertion rate throughout your workout by accelerating for one or two minutes and then recovering the next, or increasing the resistance for 60 seconds and then recovering for the following minute. Continue that pattern for 20 to 30 minutes.
No Impact
A benefit of the elliptical over other cardio machines, such as the treadmill, is that it provides an effective cardio and strength-building workout without any impact. Ellipticals duplicate the movement of running but you are spared the pounding on your joints, bones and ligaments, which can cause problems such as shin splints and stress fractures.
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